Do Your Body Good — Eat More Fish!
Fish is a great source of lean protein, and fatty fish, like salmon and tuna, are a good source of heart-healthy omega-3 fats. And if you’re worried about the environment, we’ve got you covered. Eat Well-Live Longer recipes only calls for sustainable fish in our recipes, so you can enjoy these delicious fish dinners in good conscience and good health.
Eat Well-Live Longer Recipe: Salmon Pinwheels
Don’t be intimidated by this fancy-looking breaded-salmon pinwheel, it’s quite easy to do. This technique works best when you use “center-cut” salmon fillet. If you don’t have a center-cut fillet or want to simplify the preparation, leave the fillet whole, spread the mayonnaise over it, top with the breadcrumb mixture and bake. To cut down on prep time, ask your fishmonger to skin the salmon for you. Serve with garlic-rosemary roasted potatoes and wilted spinach.
* 4 servings
* Active Time: 15 minutes
* Total Time: 30 minutes
1/2 cup coarse dry breadcrumbs, preferably whole-wheat (see Tip)
1 tablespoon extra-virgin olive oil
1 tablespoon whole-grain mustard
1 tablespoon chopped shallot
1 tablespoon lemon juice
1 teaspoon chopped rinsed capers
1 teaspoon chopped fresh thyme, or 1/2 teaspoon dried
1 1/4 pounds center-cut salmon fillet, skinned and cut lengthwise into 4 strips
4 teaspoons low-fat mayonnaise
1. Preheat oven to 400°F. Coat a 9-by-13-inch baking dish with cooking spray.
2. Mix breadcrumbs, oil, mustard, shallot, lemon juice, capers and thyme in a small bowl until combined.
3. Working with one at a time, spread 1 teaspoon mayonnaise on a salmon strip. Spread about 3 tablespoons of the breadcrumb mixture over the mayonnaise. Starting at one end, roll the salmon up tightly, tucking in any loose filling as you go. Insert a toothpick though the end to keep the pinwheel from unrolling. Place in the prepared dish. Repeat with the remaining salmon strips.
4. Bake the pinwheels until just cooked through, 15 to 20 minutes. Remove the toothpicks before serving.
Tips & Notes:
Ingredient note: We like Ian’s brand of coarse dry whole-wheat breadcrumbs, labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets. Or, make your own breadcrumbs: Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. Spread the breadcrumbs on a baking sheet and bake at 250°F until dry and crispy, about 15 minutes. One slice of bread makes about 1/3 cup dry whole-wheat breadcrumbs.
Per serving: 342 calories; 20 g fat (4 g sat, 8 g mono); 84 mg cholesterol; 9 g carbohydrates; 30 g protein; 1 g fiber; 221 mg sodium; 528 mg potassium.
Nutrition Bonus: Potassium & Vitamin C (15% daily value), excellent source of omega-3s.
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