try Better Than Bread Crumbs Flaxseeds are a low-carb, high-nutrition substitute that can take a dish from good to great. BY DINA DELEASA-GONSAR
B
read crumbs are versatile: They add flavor and texture to dishes like breaded chicken cutlets or chicken fingers. They act as a binder for meatloaf, meatballs or crab cakes. Flaxseeds offer a healthy, slightly nuttyflavored alternative with similar results. A good rule of thumb is 1–2 tablespoons of flaxseed per cup.
Flaxseed and Horseradish Crusted Salmon Serves 4 1½ pounds salmon (individual filets or one large piece) MARINADE 1 tablespoon olive oil 2 tablespoons lemon juice, freshly squeezed ½ tablespoon Dijon mustard 1 clove garlic, minced 1 tablespoon fresh chives, chopped 1 teaspoon salt 1 teaspoon pepper HORSERADISH FLAXSEED CRUST ¼ cup ground flaxseed 1 tablespoon fresh parsley, chopped 1 clove garlic, chopped 1 tablespoon horseradish, plus 1 teaspoon 1 tablespoon olive oil
1. Preheat oven to 375°. Line a baking sheet with aluminum foil if using one large piece of salmon. 2. In a small bowl, whisk together marinade ingredients, until well combined. 3. Place salmon skin-side down on baking Winter 2017 2017 / Live / Optimum NaturallyWellness 48 Fall
sheet; baste with marinade. Don’t be afraid to use all of it. For best flavor, cover salmon with foil and let marinate in the fridge for 30 minutes. 4. In another bowl, combine crust ingredients, until they form into a chunky paste. 5. Layer crust over salmon, pressing it gently into the top of the salmon. 6. If you are using individual fillets, place each one on a piece of foil. Baste pieces with marinade; then top with crust. Fold foil over each piece to make a “packet” for each one. Place on baking sheet. 7. Bake 20–25 minutes (for large piece,
keep covered with foil), or until your desired doneness. 8. Drizzle with olive oil if desired, and serve. PER SERVING: 364 CAL; 36G PROTEIN; 22G FAT; 5G CARB (1G SUGARS); 701MG SODIUM; 4G FIBER
Dina Deleasa-Gonsar loves to create recipes and, in particular, experiment with ingredients. She was recently named the Hallmark Channel’s “Home and Family’s Best Home Cook.” See more of her creations at dishitgirl.com.
AARON COLUSSI: FOOD STYLING: ERIC LESKOVAR
➤ IT’S BEST TO BUY PREGROUND FLAXSEED MEAL because our bodies can’t break down the whole seeds. Flaxseed has protein, fiber and heart-healthy omega-3 fatty acids, and it boosts digestive health. Add small amounts to oatmeal or pancake mix. Try it in smoothies. Flaxseed meal keeps best in the refrigerator.