Pumped Up Sunny Sesame Salmon Bites – Recipe Redux

2013-06-21
  • Servings : 5
  • Prep Time : 20m
  • Cook Time : 10m
  • Ready In : 35m

 The June Recipe Redux selection was a real challenge for me.  I have to admit that I do not love the taste of seeds but am always making myself eat them so that I will love them one day. I am going with what the research tells me and thinking that after 15-20 tries, I would like them. So, this month, I decided that I would try them on something I know I love — fish breaded in panko crust. Panko is so versatile I feel like you can add anything to it and it would work (kinda like quinoa and couscous). At first, I was thinking of using white fish but then it hit me, I was already planning on making Salmon Nuggets from Kristina at the Love & Zest blog, so why not try to re-work her base recipe to add some seeds. And, since I LOVE LOVE LOVE salmon and feed it to my family WAY TOO MUCH, I figured a new twist was totally needed.

I tried the recipe two times. The first using just sunflower seeds and poppy seeds. This was ok. On the second time through, I used sunflower, poppy, and pumpkin seeds (hence the name of the recipe…”Pumped Up Sunny Sesame Salmon Bites”), parmesan, and a bit of salt and pepper and boom, the crunchy texture and mild flavor were exactly what I was hoping in my final product. YUMMY AND ENJOY!

Here is a preview of some of the steps.

Measure out all of your ingredients.

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After you have measured them out, place the seeds in a small mixer to grind them to small pieces. You could probably skip this step as well but my fear of the seed made me feel like grinding them would be easier on my tastebuds. This is not scientific data! The first time I tried it, I chopped them too small but the second time around, I left them a little bigger which I think added to the crunchy texture of the bite.

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You will see that you probably have more than you need. I purposefully made this recipe large enough so that I could save the mixture for another meal or put it on top of mashed potatoes that I would bake in the oven with the panko crumbs on top. So, with that, only pour half of the breading into the bowl that you will be using to coat the salmon. After that, follow the recipe directions stated below and you are set to create a wonderful, yummy and amazingly healthy meal!

Be sure to serve it with the dressing from my Broiled Parmesan Tilapia Recipe. Hint: Make dressing then put in a ramekin and heat in your toaster oven for a few minutes at 250 degrees.

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Ingredients

  • 1 lb salmon, cut into 1-inch cubes
  • 1 cup panko crumbs
  • 1/2 cup grated parmesan
  • 1/4 cup pumpkin seeds
  • 1/4 cup sesame seeds
  • 1/4 cup sunflower seeds
  • Dash of salt and pepper (optional)
  • 1 cup flour
  • 2 eggs, whisked

Method

Step 1

Pre-heat oven to 350 degrees (I used my toaster oven). Line a cookie sheet with foil and spray with cooking spray for less sticking.

Step 2

Combine all the seeds in a small food processor and grind to the consistency you like. I like my still a bit crunchy so did not grind them too much.

Step 3

In a medium size bowl, combine the seed mixture with the panko crumbs and parmesan cheese. Add salt and pepper to taste.

Step 4

Line up three medium size bowls (cereal size if fine). Place flour in the first bowl, egg in the second bowl, and your breading mixture in the third bowl.

Step 5

Dredge the salmon in the flour. Shake off excess flour. Coat that piece of salmon in the egg and then coat it in the breading mixture. Place on foiled lined baking sheet.

Step 6

Mist each salmon bite with a little cooking spray (olive oil) so they will brown nicely.

Step 7

Place in oven for 10 minutes and serve plain or with the side sauce from my Broiled Parmesan Tilapia recipe (I heat this in the toaster oven in a ramekin before I serve it), ketchup, or another dressing you may like.

 



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Nutritional Info

This information is per serving.

  • Total Calories

    296 g
  • Total Fat

    18.1 g
  • Saturated Fat

    4.3 g
  • Unsaturated Fat

    13.8 g
  • Cholesterol

    54 g
  • Sodium

    166 g
  • Carbohydrates

    9.5 g
  • Protein

    23.6 g
  • Vitamin A

    3%
  • Calcium

    16%
  • Vitamin C

    6%
  • Iron

    12%

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