Stovetop~30 minComplexity
Parmesan Crusted Salmon
This Parmesan Crusted Salmon contains 8g protein and 146 calories per serving — a low-protein side best used alongside higher-protein mains to build complete meals. Quick stovetop prep makes 4 servings, letting you batch it with your primary protein without extra time. Use it as a calorie-controlled addition when you're already hitting protein targets and need filling volume.
Rate this recipe:
Ingredients
4 servings
- •0.3 cup Bread Crumbs, Panko, Dry
- •0.5 tsp Garlic powder
- •1 tsp Parsley, Fresh
- •0.5 tsp ½ teaspoon sea salt
- •0.3 tsp ¼ teaspoon freshly cracked black pepper
- •0.3 cup Parmesan Cheese
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •3 tbsp Unsalted Butter
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •1 lbs Salmon
- •Lemon
Instructions
- 1Pat the salmon dry with paper towels, then divide evenly into 4 portions and season lightly with salt and pepper.
- 2In a small bowl, combine the panko, garlic powder, fresh parsley, grated Parmesan, and a pinch of salt and pepper. Add 2 tablespoons of butter and mix with a fork until the mixture resembles wet sand.
- 3Heat the remaining butter in a large skillet over medium-high heat for 1–2 minutes until foaming, then arrange the salmon skin-side up in a single layer.
- 4Cook 4–5 minutes over medium-high heat without moving, until the skin is golden and crispy.
- 5Flip the salmon carefully, then immediately press the panko mixture firmly onto the top of each fillet, distributing evenly.
- 6Cook 3–4 minutes more over medium-high heat until the crust is golden brown and the salmon flakes easily with a fork and reaches an internal temperature of 145°F.
- 7Divide the salmon evenly into 4 airtight containers while still warm, then cut the lemon into wedges and pack separately.
- 8Store in the refrigerator for up to 3 days and reheat gently in a 300°F oven for 5–7 minutes before serving.
Nutrition — Per Serving
362
calories
26g
protein
26g
fat
- Carbohydrates
- 4g
- Saturated fat
- 10.2g
- Sodium
- 244 mg
- Dietary fiber
- 0.2g
4 servings per batch · ~136g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
Swap any ingredient and get recalculated macros instantly.
Set your goal to unlock — free, 30 secondsCommon questions
How much protein does Parmesan Crusted Salmon have per serving?
Each serving contains 8g of protein and 146 calories with 16g fat and 14g carbs. The protein content is low relative to calories, so this works best as a side dish or paired with a high-protein entrée.
How long does Parmesan Crusted Salmon take to prep?
Quick prep time yields 4 servings from a single stovetop batch. You can prepare this efficiently alongside a higher-protein main dish during meal prep.
Is Parmesan Crusted Salmon good for fat loss?
At 146 calories per serving with minimal protein at 8g, Parmesan Crusted Salmon is better positioned as a side or accompaniment rather than a primary fat loss meal. You'd need to pair it with a leaner, higher-protein entrée to create a satiating fat loss plate.
More like this
Italian Chicken Pasta with Chives
Slow Cooker · 7 servings
34g protein417 cal23g fat
Complexity
View Recipe →+ Plan
