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Elegant but Easy Baked Salmon for Two
Quick and easy to prepare, but good enough for a special occasion.
cooking spray
2 salmon fillets, 6-8 ounces (170 - 227 g) each
1 slice good quality white bread, processed to fine crumbs
1 teaspoon (5 ml) unsalted butter, melted
1
⁄2 teaspoon (2 ml) thyme
3 teaspoons (15 ml) raspberry vinegar
1 tablespoon (15 ml) Dijon-style mustard
2 teaspoons (10 ml) granulated sugar
3
⁄4 teaspoon (4 ml) dry mustard
1
⁄8 teaspoon (0.5 ml) kosher salt
pinch freshly ground pepper, to taste
1 tablespoon (15 ml) extra virgin olive oil
Preheat toaster oven to 450°F (235ºC). Line baking dish with foil; coat light-
ly with cooking spray. Arrange salmon in prepared dish, skin side down.
Combine breadcrumbs, melted butter and thyme. Stir to combine; reserve.
Place vinegar, Dijon mustard, sugar, dry mustard, salt and pepper in a small
bowl and whisk to blend. While whisking, add olive oil in a steady stream
and whisk until emulsified. Spread 1 tablespoon (15 ml) of the mustard
sauce over each fillet covering completely. Sprinkle breadcrumbs onto fish.
Bake salmon until cooked through and crumb topping is browned and
crispy, about 10 to 12 minutes (10 minutes per inch [2.5 cm] of thickness).
Transfer to warmed plates and drizzle with remaining mustard sauce to
serve.
Nutritional information per serving:
Calories 352 (39% from fat) • carb. 17g • pro. 36g • fat 15g
• sat. fat 3g • chol. 94mg • sod. 375mg • calc. 33mg • fiber 0g
Oven Baked Chicken Fingers/Nuggets
with Honey Mustard Sauce
Makes 2 to 3 servings
cooking spray
10 ounces (285 g) boneless, skinless chicken breast
(about 2 chicken breast halves)
1
⁄2 cup (125 ml) buttermilk or plain fat-free yogurt
1 teaspoon (5 ml) soy sauce
1 teaspoon (5 ml) dry minced onion
1
⁄2 teaspoon (2 ml) granulated garlic
3
⁄4 cup (175 ml) fine bread crumbs
1
⁄4 cup (50 ml) freshly grated Parmesan or Asiago cheese
1
⁄2 teaspoon (2 ml) paprika (sweet or hot, to taste)
1
⁄4 cup (50 ml) Dijon-style mustard
1
⁄4 cup (50 ml) honey
Trim chicken of any excess fat and cut into “finger”-sized pieces or
nuggets (about 1
1
⁄2 inches [3.75 cm] square). Place in a medium bowl with
buttermilk or yogurt, soy sauce, dry minced onion, and granulated garlic.
Stir to combine and let rest for 30 minutes. After 30 minutes, preheat toast-
er oven to 425°F (220ºC). Line the baking sheet with aluminum foil and coat
with cooking spray.
Drain the chicken fingers. In a shallow dish combine the breadcrumbs,
cheese and paprika. Dip the chicken fingers in the breadcrumb mixture and
coat well. Arrange on the prepared baking sheet. Lightly spray chicken
fingers with cooking spray, turn and spray second side. Bake in toaster
oven for 15 minutes. You can prepare the sauce while chicken is baking.
After 15 minutes, turn and bake for an additional 12 to 15 minutes, until
chicken is completely cooked, crisply browned and juices run clear
(not pink).
For the sauce, place the mustard and honey in a small bowl and stir to
blend. Chicken fingers may also be served with other prepared sauces
or condiments such as BBQ sauce, ketchup or warm marinara sauce.
Nutritional information per serving:
Calories 390 (10% from fat) • carb. 56g • pro. 32g • fat 4g
• sat. fat 2g • chol. 62mg • sod. 542mg • calc. 229mg • fiber 0g
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