Baked Salmon with Pecan Crunch Coating

At my house, fish is not generally on the dinner rotation very often.  Probably because I don't get to go deep sea fishing with my dad anymore like I used to when I was in my late teens and early 20s. :)   I don't really care for a lot of the stronger-flavored fish, but I do like the milder ones like salmon, tilapia, cod, halibut and Chilean seabass is one of my favorites.  I'm going to make an effort to make fish more often -- it's really good for you because it's loaded with omega-3 fatty acids.

This recipe is a great way for you and your family to get your fish on :)  It's crunchy and slightly sweet and the salmon came out moist and tender.  Just be sure not to overcook it, nobody likes dried out salmon.

Baked Salmon with Pecan Crunch Coating
Adapted slightly from AllRecipes.com

Serves 6

Ingredients:
3 tablespoons Dijon mustard
3 tablespoons butter, melted
5 teaspoons agave nectar
1/2 cup bread crumbs, seasoned
1/2 cup chopped pecans, finely chopped
3 teaspoons chopped fresh parsley, or 1 teaspoon dried
24 ounces salmon, (six 4-ounce fillets)
salt and pepper to taste
cooking spray

Preparation:

Preheat the oven to 400F.  Place your salmon fillets on a lightly greased baking sheet skin side down (if the skin is intact).  Season liberally with salt and pepper.  Set aside.

In a small bowl, combine the mustard, butter and agave nectar. Brush or spoon onto the tops of the salmon fillets, covering as much surface area as possible.  In another small bowl, combine the bread crumbs, parsley and pecans.  Sprinkle the breadcrumb mixture on top of the sweet mustard on each fish fillet, pressing it into the meat as much as you can so it'll stay put.  Spray the tops with cooking spray.   Bake for 15-20 minutes, depending on how thick your salmon is.  The fish is done when it flakes easily when tested with a fork.

This is what it looks like before it goes in the oven.  It's SO good!

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Per Serving: 303 Calories; 17g Fat (50.3% calories from fat); 25g Protein; 13g Carbohydrate; 1g Dietary Fiber; 75mg Cholesterol; 494mg Sodium.  Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 2 1/2 Fat; 0 Other Carbohydrates.


WW = 8 Points+


Andrea's Note:  I did not invent this recipe. Maybe someday I will be a recipe creator but for now, I'm just a recipe "tryer".  I made it for my family and it fits well into my healthy eating plan and so I want to share it with others who might be searching for tasty and healthy recipes.  I may have modified it slightly to make it lower calorie, lower carb or higher protein - my ingredient changes will be italicized.  The recipe directions are in my own words describing the process I used to prepare it, according to the original recipe.  I will always give full credit (and provide a link to the original version) to the website where I found it.