Lemon Herb Chickpea Crusted Salmon

10 25 256
Ingredients Minutes Calories
Prep Cook Servings
5 min 20 min 4
Lemon Herb Chickpea Crusted Salmon
Health Rating
Heart healthy dinner with a zesty crust.

Ingredients


1 tsp Coconut oil
1 cup Chickpeas, canned, drained (drained and rinsed)
1/2 tsp Sea salt
1 whole lemon(s) Lemon peel (zest)
1/2 tsp Hot pepper (chili) flakes
2 tbsp Parsley, fresh (chopped)
1 tsp Coconut oil
4 fillet (100g) Atlantic salmon,wild, boneless
1/2 tsp Salt
1 whole lemon(s) Lemon juice

Instructions


1. Preheat oven to 400F degrees.

 

2. In a large, oven safe nonstick or stick resistant pan melt coconut oil on medium high heat, add the chickpeas and salt and cook for 5 minutes or until the chickpeas begin to caramelize. Remove from heat, add the lemon zest, chili flakes and parsley.

 

3. In the same pan melt the remaining coconut oil and add the salmon - skin side down. Season with salt. Cook the salmon for 4-5 minutes on one side; add the chickpea crust evenly to all the filets, add the lemon juice and place in the oven for 7-10 minutes, depending on the thickness of your filets.

Nutrition Facts

Per Portion

Calories 256
Calories from fat 92
Calories from saturated fat 28.0
Total Fat 10.2 g
Saturated Fat 3.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.2 g
Monounsaturated Fat 2.5 g
Cholesterol 55 mg
Sodium 766 mg
Potassium 600 mg
Total Carbohydrate 16.6 g
Dietary Fiber 5.3 g
Sugars 3.1 g
Protein 24.4 g

Dietary servings

Per Portion


Fruit 0.2
Meat 1.1
Meat Alternative 0.3
Vegetables 0.5

Energy sources


Pygal26%443.98172986253326134.946684156511236%412.4980988701487276.5103433303163538%298.3271639461584162.912458010587526%36%38%CarbohydratesFatProtein

Notes:

Quick Tips:

Safety

Never eat seafood that is raw, or not cooked through. Internal temperature of fish should be 158F or 70C degrees and for shellfish 165F or 74C degrees.


Nutritional Highlights:

Salmon

High in omega-3s important for heart, brain and hormone health.

Recipe from:
Main