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Mediterranean Breaded Salmon with Vegetables

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  • Prep 15 min
  • Total 45 min
  • Servings 4
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By Betty Crocker Kitchens
Updated Mar 10, 2015
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Ingredients

Vegetables

  • 1 box (9 oz) frozen baby lima beans
  • 1 medium eggplant, unpeeled, cut into fourths lengthwise, then crosswise into 1-inch pieces
  • 2 tablespoons olive oil
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 1/2 cup roasted red bell peppers (from a jar), drained, cut into thin strips
  • 1 cup fresh baby spinach leaves

Salmon

  • 1 1/4 lb salmon fillet (1 inch thick)
  • 1 teaspoon olive oil
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
  • 1 cup plain panko crispy bread crumbs
  • 2 tablespoons grated lemon peel
  • 1 teaspoon dried oregano leaves
  • 1 clove garlic, minced
  • 1 tablespoon olive oil

Steps

  • 1
    Heat oven to 375°F. Line 15x10x1/2-inch pan with heavy-duty foil; spray foil with cooking spray.
  • 2
    If lima beans are frozen in solid block, microwave on High about 1 minute or just long enough to break beans apart. Place beans and eggplant in pan; drizzle with 2 tablespoons oil. Sprinkle with 1/4 teaspoon salt and 1/8 teaspoon pepper; toss. Spread in single layer in pan. Bake 15 minutes.
  • 3
    Pat salmon dry with paper towels. Remove pan from oven. Push vegetables to sides of pan; place salmon skin side down in center. Brush salmon with 1 teaspoon oil; sprinkle with 1/8 teaspoon each salt and pepper. Arrange vegetables in single layer around salmon. In small bowl, mix topping ingredients. Press half of mixture, about 1/2 cup, evenly on salmon. Sprinkle remaining topping over vegetables.
  • 4
    Bake 20 to 30 minutes or until fish flakes easily with fork and vegetables are crisp-tender. (If fish browns too quickly, cover loosely with foil.)
  • 5
    Spoon beans and eggplant into large heatproof bowl; cover salmon with foil. Toss vegetables with roasted peppers and spinach. Cover with foil; let stand 2 to 3 minutes or until spinach is slightly wilted. Cut salmon into 4 servings; carefully lift fish from skin with pancake turner to serving plate. Serve salmon with vegetables.

Tips from the Betty Crocker Kitchens

  • tip 1
    To cut down on the prep time when making dinner, purchase garlic already chopped in jars in the produce section of your grocery store.

Nutrition

500 Calories, 24g Total Fat, 38g Protein, 33g Total Carbohydrate, 6g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
500
Calories from Fat
210
Total Fat
24g
36%
Saturated Fat
4g
21%
Trans Fat
0g
Cholesterol
80mg
27%
Sodium
510mg
21%
Potassium
1170mg
34%
Total Carbohydrate
33g
11%
Dietary Fiber
9g
36%
Sugars
6g
Protein
38g
% Daily Value*:
Vitamin A
60%
60%
Vitamin C
35%
35%
Calcium
6%
6%
Iron
15%
15%
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 0 Very Lean Meat; 4 1/2 Lean Meat; 0 High-Fat Meat; 2 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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