You don't need a lot of oil to cook fish and make sure you don't overcook it, or the fish will become dry. Just lower heat and take your time.
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DIJON PARMESAN CRUSTED SALMON
¼ cup Dijon mustard
2 tablespoons low-fat mayonnaise
¼ cup grated Parmesan cheese
¼ cup panko breadcrumbs
4 salmon fillets, each 4 ounces
¼ teaspoon salt
¼ teaspoon ground black pepper
2 teaspoons olive oil
Heat the oven to 375 Fahrenheit. In a small bowl, combine the mustard and mayonnaise. In another small bowl, combine the cheese and panko. If the consistency of the cheese and panko is not the same, place the ingredients in a food processor and pulse for 30 seconds.
Coat the top of each salmon fillet with 1½ tablespoons of the mustard mixture and 2 tablespoons of the panko mixture. Sprinkle each fillet with salt and pepper.
Heat a large nonstick pan over medium-high heat. Add oil. Cook fillets for 1 minute or until golden brown. If the pan is ovenproof, place the pan in the oven to finish cooking, or place fillets on a baking sheet crusted side up. Bake for about 6 minutes or salmon flakes with a fork.
Nutritional information per serving size 2 tablespoons: 244 calories; 12 g total fat; 3 g saturated fat; 0 g transfat; 5 g monounsaturated fat; 64 mg cholesterol; 703 mg sodium; 3 g total carbohydrate; 0 g dietary fiber; 1 g total sugars; 28 g protein.