Ingredients with Measurements:
- 4 salmon fillets (6 oz each)
- 1/2 cup sunflower seeds
- 1/4 cup panko breadcrumbs
- 1/4 cup grated parmesan cheese
- 1 tablespoon chopped fresh parsley
- 1 tablespoon chopped fresh dill
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
Special equipment needed:
- Food processor or blender
- Baking sheet
- Parchment paper
Step-by-step instructions:
1. Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a food processor or blender, pulse the sunflower seeds until finely ground. Transfer to a shallow dish.
3. Add the panko breadcrumbs, parmesan cheese, parsley, dill, salt, and black pepper to the dish with the ground sunflower seeds. Mix well.
4. Brush the salmon fillets with olive oil and coat them with the sunflower seed mixture, pressing gently to adhere.
5. Place the salmon fillets on the prepared baking sheet and bake for 12-15 minutes, or until the salmon is cooked through and the crust is golden brown.
6. Serve hot.
Time:
Preparation time: 10 minutes
Cooking time: 12-15 minutes
Temperature:
375°F (190°C)
Serving size:
4 servings
Nutritional information:
Calories per serving: 390
Total fat: 26g
Saturated fat: 4g
Cholesterol: 80mg
Sodium: 460mg
Total carbohydrates: 4g
Dietary fiber: 2g
Sugars: 0g
Protein: 34g
Substitutions for ingredients:
- Instead of sunflower seeds, you can use almonds, pecans, or walnuts.
- Instead of panko breadcrumbs, you can use regular breadcrumbs or crushed crackers.
- Instead of parmesan cheese, you can use any hard cheese, such as pecorino romano or asiago.
- Instead of parsley and dill, you can use any fresh herbs you like, such as basil, cilantro, or thyme.
Variations:
- Add some lemon zest to the sunflower seed mixture for a citrusy flavor.
- Use the sunflower seed crust on other types of fish, such as cod, tilapia, or trout.
- Serve the salmon with a side of roasted vegetables, such as asparagus, broccoli, or carrots.
Tips and tricks:
- Make sure to brush the salmon fillets with olive oil before coating them with the sunflower seed mixture, so that the crust sticks well.
- If you don't have a food processor or blender, you can crush the sunflower seeds in a plastic bag with a rolling pin.
- To make the crust extra crispy, broil the salmon for the last minute of cooking.
Storage instructions:
Leftover salmon can be stored in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
To reheat the salmon, place it in a baking dish and cover with foil. Bake in a preheated oven at 350°F (175°C) for 10-15 minutes, or until heated through.
Presentation ideas:
Serve the salmon on a bed of mixed greens or with a side of rice pilaf. Garnish with lemon wedges and fresh herbs.
Garnishes:
Lemon wedges, fresh herbs (parsley, dill, basil, cilantro, thyme)
Pairings:
Pinot Noir, Chardonnay, Sauvignon Blanc
Suggested side dishes:
Roasted vegetables (asparagus, broccoli, carrots), rice pilaf, mashed potatoes, quinoa salad
Troubleshooting advice:
- If the crust is not sticking well to the salmon, try pressing it gently with your fingers to make it adhere better.
- If the crust is getting too brown before the salmon is cooked through, cover the baking sheet with foil and continue baking until the salmon is done.
Food safety advice:
- Make sure to cook the salmon to an internal temperature of 145°F (63°C) to ensure it's safe to eat.
- Wash your hands and all surfaces and utensils that come into contact with raw salmon to prevent cross-contamination.
Food history:
Sunflower seeds are native to North America and have been used by Native American tribes for centuries. They were first cultivated as a crop in Russia in the 18th century and later spread to other parts of Europe. Today, sunflower seeds are a popular snack and ingredient in many cuisines around the world.
Flavor profiles:
The sunflower seed crust adds a nutty and crunchy texture to the salmon, while the herbs and parmesan cheese add a savory and aromatic flavor.
Serving suggestions:
This sunflower seed crusted salmon is a delicious and healthy main dish that can be served for lunch or dinner. It's perfect for a special occasion or a weeknight meal.
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Taste: Savory, Nutty, Salty, Tangy, Herbaceous