Recipes
Parmesan Salmon Bites and Summer Fruit Salad
4 servings
25 minutes total
Parmesan Salmon Bites
Summer Fruit Salad
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Parmesan Salmon Bites
Summer Fruit Salad
- Prepare fish and begin to bake (10 minutes)
- Prepare salad and complete fish recipe; serve (15 minutes)
Parmesan Salmon Bites
Ingredients
- Nonstick aluminum foil
- 1 lb sockeye salmon fillets
- ¾ cup panko bread crumbs
- ¼ cup shredded Parmesan cheese
- ¼ cup egg whites
- 2 tablespoons Dijon mustard
- Cooking spray
- 3 tablespoons fresh chives, finely chopped
- ⅓ cup reduced-fat mayonnaise
- ⅓ cup reduced-fat sour cream
Steps
- Preheat oven to 425°F. Line baking sheet with foil. Cut fish horizontally into 4 equal pieces (wash hands).
- Combine bread crumbs and Parmesan cheese in shallow bowl. Whisk egg whites and mustard until frothy. Dip fish into egg mixture (allowing excess to drip off). Coat all sides of fish with bread crumb mixture, pressing with fingertips to coat evenly. Shake off any excess.
- Coat fish with spray on all sides; place on baking sheet. Bake 12–15 minutes or until fish is 145°F (or opaque and separates easily).
- Chop chives. Whisk chives, mayonnaise, and sour cream until blended. Serve fish with sauce for dipping.
Summer Fruit Salad
Ingredients
- 2 Granny Smith apples
- 2 cups cantaloupe (and/or honeydew) chunks
- 1 cup fresh pineapple chunks
- ½ cup dried cherries
- 1 (5.3-oz) cup coconut low-fat Greek yogurt
Steps
- Cut fruit into bite-size pieces.
- Toss fruit with yogurt until coated evenly. Serve.
Serving Suggestions
- Complete your meal with steamed broccoli and parfaits for dessert.
- You can also use a firm white fish such as cod, mahi, or snapper for the fish recipe. Just add 5–8 more minutes bake time or until fish is 145°F and separates easily.
Parmesan Salmon Bites
Amount per ¼ recipe serving: Calories 320, Total Fat 15g, Sat Fat 3.5g, Trans Fat 0g, Chol 75mg, Sodium 550mg, Total Carb 13g, Fiber 0g, Sugars 2g, Protein 29g, Calc 10%, Vitamin A 8%, Vitamin C 2%, Iron 4%
Summer Fruit Salad
Amount per ¼ recipe serving: Calories 200, Total Fat 0g, Sat Fat 0g, Trans Fat 0g, Chol 0mg, Sodium 30mg, Total Carb 50g, Fiber 5g, Sugars 39g, Protein 5g, Calc 6%, Vitamin A 35%, Vitamin C 70%, Iron 4%