Spice-Crusted Salmon with Citrus Sauce [Bulkbites.com]

• Servings: 12
• Time: 20 minutes

Salmon is a wonderful source of protein and omega-3 fatty acids. Besides this, salmon is also rich in trace minerals like magnesium, zinc and vitamin B6. Eating salmon regularly helps to build and grow muscles. It also helps to keep blood pressure levels in control. Yogurt contains a number of important nutrients like magnesium, potassium, vitamin B12, vitamin B2 and calcium. Eating yogurts helps to strengthen the immune system. Pomegranate cherry juice helps to lower cholesterol levels in the body.

Nutrition

• calories: 362
• protein: 44
• carbs: 5
• fat: 19
• saturated fat: 0.07
• polyunsaturated fat: 0.18
• monounsaturated fat: 0.22
• cholesterol: 1
• sodium: 106
• potassium: 70
• dietary fiber: 0.56
• sugars: 1.38
• vitamin a: 6
• vitamin c: 2
• calcium: 39
• iron: 0
• magnesium: 0
• complex carbs: 3.06
• other fats: 18.53

Ingredients

• 1 dash Salt, table
• 0.1 tbsp Ground cumin
• 1 gram Orange Zest
• 1 container Yogurt, Greek, plain, nonfat
• 2 tbsp, whole Spices, fennel seed
• 0.5 tsp Lemon rind, grated
• 1 1 tsp Crushed red pepper flakes
• 1 sprigs Coriander (cilantro) leaves, raw
• 1.5 fl oz Orange juice, chilled, includes from concentrate, fortified with calcium
• 1 spray , about 1/3 second Oil, PAM cooking spray, original
• 24 3 oz Salmon fillet
• 0.5 1/2 cup Panko (Japanese Style Bread Crumbs
• 1 tbsp Spices, coriander seed
• 0.5 cup Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie, fat-free

Instructions

• Set the oven temperature to 400 degrees Fahrenheit / 200 degrees Celsius.
• To prepare sauce, first spread yogurt on paper-towels, up to 1/2 –inch thickness. Cover with additional paper towels and keep them aside for a few minutes.
• Now slowly remove yogurt using a spoon and transfer into a bowl. Add sour cream, salt, red pepper, lemon rind, cumin, orange juice, orange zest and cilantro. Cover the mixture and keep it aside.
• To prepare salmon, add cumin, coriander and fennel in a spice grinder and process until they are finely ground.
• In a bowl, mix the spice mixture with a little salt, black pepper and breadcrumbs. Dredge skinned side of salmon in spice mixture.
• In the meantime, heat a pan (lightly coated with cooking spray) over medium heat. Add half of salmon, crust side down and cook until it is golden brown.
• Transfer salmon on a baking tray that is lined with aluminum foil, crust side up. Bake the salmon at the set temperature until it is sufficiently cooked.
• Garish the salmon with cilantro sprigs and serve with sauce.