Chicken (or Salmon) with Whole Wheat Panko and Herb Crust

Trick out an easy meal with a crispy crust.

Level: Easy
Serves: 1
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Ingredients

  • 3 tbsp. whole wheat panko
  • zest of 1 lemon
  • 1 tbsp. chopped parsley
  • 1 tsp. pepper
  • ¼ tsp. coarse salt
  • 1 6-oz. skinless salmon fillet or boneless, skinless chicken breast half
  • 1 egg
  • 1 tsp. olive oil

Directions

  1. On a plate, spread a mix of whole wheat panko, lemon zest, chopped parsley, pepper, and coarse salt.
  2. Dip salmon or chicken into lightly beaten egg, then coat with panko mix, patting it on carefully.
  3. Heat 1 tsp olive oil over medium-high heat in a nonstick pan. Brown 1 to 2 min per side (4 sides for salmon). Bake on a sheet at 400°F, 8 min for salmon, 18 to 20 min for chicken.

241 cal (salmon only); 222 cal (chicken only); 132 cal, 5 g fat (2 g saturated), 9 g protein, 13 g carb, 1 g sugar, 2 g fiber, 571 mg sodium, 186 mg cholesterol per serving (crust only)

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