A Fishy Valentine

Did you have a nice Valentine’s Day? I certainly hope so. 🙂

Hubby and I had a lovely Valentine’s Day. We spent it relaxing together. We watched “Charade” on Netflix (thank you again, dear son!) and just hung out.

“They” are always telling us that we should eat more fish, and hubby and I certainly had a fishy Valentine’s Day. 😉

We had a “snacky” lunch — veggies with reduced-fat Ranch dip (store-bought), lobster cakes (store-bought), and shrimp cocktail with homemade cocktail sauce.

Hubby requested salmon for our Valentine’s Day meal. I wanted to fix it in a new and different way, but also wanted it to be quick and easy.

While there is controversy regarding farm versus wild-caught fish (and in this day and age, it seems there’s some kind of controversy about almost everything), regardless, the general consensus (at least according to Wikipedia!) is that salmon is better for you than not, whether it’s wild caught or farmed (by the way, I just checked, and according to the packaging, the salmon in my freezer is wild caught):

Salmon is a popular food. Classified as an “oily fish”, salmon is considered to be healthy due to the fish’s high protein, high omega-3 fatty acids, and high vitamin D content. Salmon is also a source of cholesterol, with a range of 23–214 mg/100 g depending on the species. According to reports in the journal Science, however, farmed salmon may contain high levels of dioxins. PCB (polychlorinated biphenyl) levels may be up to eight times higher in farmed salmon than in wild salmon. Omega-3 content may also be lower than in wild-caught specimens, and in a different proportion to what is found naturally. Omega-3 comes in three types, alpha-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA); wild salmon has traditionally been an important source of DHA and EPA, which are important for brain function and structure, among other things. The body can itself convert ALA omega-3 into DHA and EPA, but at a very inefficient rate (2–15%). Nonetheless, according to a 2006 study published in the Journal of the American Medical Association, the benefits of eating even farmed salmon still outweigh any risks imposed by contaminants. The type of omega-3 present may not be a factor for other important health functions.

A simple rule of thumb is that the vast majority of Atlantic salmon available on the world market are farmed (greater than 99%), whereas the majority of Pacific salmon are wild caught (greater than 80%). Farmed Atlantic salmon outnumber wild Atlantic salmon 85-to-1.

After some pondering, I got inspired to try a baked salmon with Italian-seasoned breadcrumbs. It came together quickly and easily and was absolutely delicious — hubby ate three of the fillets! I rounded the meal out with baked zucchini, yellow squash, mushrooms, and onion seasoned with sea salt, coarse ground black pepper, balsamic vinegar, and a wee splash of olive oil served along with an enlightened fettuccine Alfredo (I used a package sauce mix, but made it with less butter and with 1% milk and tossed it with 6 ounces of fettuccine).

Dessert? Homemade sugar-free pumpkin pie 🙂

So the next time you get a hankering for some salmon, try making my Italian-Seasoned Bread Crumb Topped Salmon. You can easily adjust the number of servings up or down, and if you get a hankering for this when the weather is hot, you could bake up a serving or two at a time in your toaster oven.

It tastes so yummy, you’ll find yourself singing the salmon home. 😉 (Go on, take less than a 100 seconds out of your life and enjoy the lovely sounds and imagery — you know you want to!)


Italian-Seasoned Bread Crumb Topped Salmon (3 to 4 servings; you can easily adjust this up or down)

  • 3 to 4 salmon fillets (1 pound)
  • Splash of lemon juice
  • Olive or canola oil
  • Approximately 2 tablespoons light mayonnaise (eyeball it)
  • Approximately 2 teaspoons (couple of good squirts) of Dijon mustard (or more, to taste)
  • Sea salt and coarse ground black pepper to taste
  • Italian-seasoned bread crumbs
  1. Preheat oven to 400F.
  2. VERY lightly oil a glass baking dish (or spray with cooking spray). Place salmon fillets in dish in a single layer. Sprinkle with lemon juice (probably a couple of tablespoons). Season to taste with sea salt and coarse ground black pepper.
  3. Mix together light mayonnaise and Dijon mustard. Spread on top of fish fillets. Sprinkle tops of fillets lightly with Italian-seasoned bread crumbs.
  4. Bake for 15 minutes.

About MissieLee

I love tasty food prepared in a healthy way with a budget in mind.
This entry was posted in Fish/Seafood, Main Dish and tagged , , , , . Bookmark the permalink.

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