After the hearty Mexican-style bake of last week, it’s time we introduced a little healthy eating to this blog. I’ve been following the wise advice of a nutritionist since mid February of this year, learning to adapt certain recipes to suit a healthier eating regimen (I dislike the word “diet” in this context, as it is a permanent change I am making – although as with the Mexican dish, I sometimes veer from it a bit too). This week’s dish is a light and easy meal to prepare either for yourself and your family or when you have guests. Although the crust may get a bit soggy if you keep some for the next day, it’s still a tasty lunch to take to the office if you don’t mind the change in texture.
For this recipe, I decided to replace the original four spoonfulls of mayonnaise with one spoonfull of mayonnaise (for the taste and texture) and three spoonfulls of low-fat yoghurt (or fromage frais if you can get some). It is a great recipe if you’re trying to follow a diet high in protein and low in carbohydrates.
Salmon Filets with Pecan Nut Crust
- 50gr pecan nuts, chopped or crushed
- 3 tbsp breadcrumbs
- 1 tsp grated lemon zest
- 2 tbsp chopped parsley (fresh, dried or frozen)
- 4 skinless salmon filets (about 150gr each)
- 1 tbsp mayonnaise (I use lemon mayo for more flavour)
- 3 tbsp low-fat yoghurt or fromage frais
- Salt and pepper
- To serve: Vegetables (spinach, green beans, carrots – preferably steamed), lemon juice. If you want to add some carbs, baby new potatoes will work well.
- Preheat your oven to 200 degrees Celsius. Grease a medium-sized oven-proof dish with some butter (the four salmon filets should fit comfortably side by side into the dish, with not too much space around them).
- Mix the pecan nuts, breadcrumbs, lemon zest and parsley in a bowl. Mix the mayonnaise and the low-fat yoghurt in a smaller bowl. Season the salmon filets with some salt and pepper and place them side by side in the buttered dish.
- Coat the tops of the salmon filets in the mayonnaise/yoghurt mix , spreading it out evenly, then cover the lot with the pecan mix. Press down on the crust a little.
- Cook the salmon in the oven for 12 to 15 minutes, until the crust starts to go golden and the fish can be flaked with a fork.
- Serve with some steamed vegetable and, if you want, with some lemon juice (although watch where you pour it, as it tends to make the crust go a little soggy).
As always, let me know how it goes should you decide to try it!