Panko-Crusted Salmon With Herbed Yogurt Sauce

Serves 4.

Note: A crispy panko topping and creamy yogurt sauce make this moist and flavorful salmon dish family-friendly. Panko breadcrumbs are larger and lighter than the traditional breadcrumb. From Meredith Deeds.

• 1/2 c. low-fat plain Greek yogurt

• 1 tbsp. finely chopped Italian parsley

• 1 tbsp. finely chopped chives

• 3 tbsp. Dijon mustard, divided

• 1 tbsp. lemon juice

• 4 (6 oz.) salmon fillets (about 1 in. thick)

• 2 tbsp. low-fat mayonnaise

• 1/3 c. panko breadcrumbs (see Note)

• 1 tbsp. olive oil

• 2 tsp. lemon zest (from 1 large lemon)

• 1/4 tsp. salt


To make the sauce: Whisk yogurt, parsley, chives, 1 tablespoon mustard and lemon juice together in a small bowl. Set aside.

To prepare the salmon: Heat the oven to 425 degrees. Line a baking sheet with parchment paper. Place the salmon fillets skin-side down on the paper. Pat the salmon fillets dry with a paper towel.

In a small bowl, mix together the mayonnaise and remaining 2 tablespoons mustard. Spoon the mayonnaise mixture over the salmon, using the back of the spoon to spread it evenly and coat the surface of the salmon.

In another small bowl, combine the panko crumbs, olive oil, lemon zest and salt. Sprinkle the panko crumbs generously over the top of the salmon filets.

Bake for 10 to 15 minutes, or about 4 minutes for every 1/2 inch of thickness, until the salmon is just done and the crumbs are lightly browned. Serve immediately.

Nutrition information per serving:

Calories 370 Fat 18 g Sodium 582 mg

Carbohydrates 7 g Saturated fat 4 g Total sugars 2 g

Protein 42 g Cholesterol 100 mg Dietary fiber 1 g

Exchanges per serving: ½ starch, 6 lean protein, 1 fat.