Coriander and Mustard Seed Crusted Salmon (Robert Irvine) Recipe

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Coriander and Mustard Seed Crusted Salmon (Robert Irvine)
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Ingredients:

Directions:

  1. For the crust: In a bowl, blend the panko, mustard seeds, coriander seeds and parsley together. Season with salt and pepper.
  2. For the wash: In a second bowl, blend the mustard with 1/2 cup water, whisking well to blend.
  3. For the sauce: Whisk the yogurt, sour cream, watercress, vinegar, mint and garlic in a bowl. To ensure the spices are blended, scrape the sides and whisk a second time. Hold at room temperature if using within 30 minutes, or refrigerate for future usage.
  4. For the salmon: Coat the salmon with the wash, and then finish the top side (skin side) with the crust. Repeat the process with each fillet.
  5. In medium saute pan over medium heat, coat the bottom of the pan with the oil. When warmed, add the crusted side of the salmon to the pan and cook, in batches, until golden brown, 2 to 3 minutes. Flip the fish and finish cooking until desired temperature. Remove from the pan.
  6. Finally, sauce the plates with 2 ounces of the watercress/mint sauce. Top with the salmon and fresh herbs if desired.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 145.68 Kcal (610 kJ)
Calories from fat 74.66 Kcal
% Daily Value*
Total Fat 8.3g 13%
Cholesterol 6.01mg 2%
Sodium 259.48mg 11%
Potassium 105.75mg 2%
Total Carbs 14.49g 5%
Sugars 1.21g 5%
Dietary Fiber 1.37g 5%
Protein 3.01g 6%
Vitamin C 3mg 5%
Vitamin A 0.1mg 4%
Iron 15.6mg 87%
Calcium 59.6mg 6%
Amount Per 100 g
Calories 112.94 Kcal (473 kJ)
Calories from fat 57.88 Kcal
% Daily Value*
Total Fat 6.43g 13%
Cholesterol 4.66mg 2%
Sodium 201.17mg 11%
Potassium 81.98mg 2%
Total Carbs 11.24g 5%
Sugars 0.94g 5%
Dietary Fiber 1.06g 5%
Protein 2.34g 6%
Vitamin C 2.4mg 5%
Vitamin A 0.1mg 4%
Iron 12.1mg 87%
Calcium 46.2mg 6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.3
    Points
  • 4
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

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