The Food Coach

Free Healthy Recipe - Artichoke and Caper Crusted Salmon

Dairy free, Low carbohydrate, Low GI

Where possible for the sustainability of our oceans buy line caught salmon to make this dish and make sure you use a quality bread to make your breadcrumbs. Not only will your crust nuttier and more delicious but it's better for you. Serve this dish with steamed green beans and Asian vegetables.

Ingredients
1 tbsp rolled oats
2 artichoke halves drained and blotted dry
1 tsp capers, rinsed thoroughly
1 tbsp tea oil
2 tbsp dill, roughly chopped
1 tsp lime zest

Copyright John Paul Urizar
www.johnpaulurizar.com.au

Method

Preheat the oven to 180C.
In a small food processor, combine the bread, oats, artichokes, capers and tea oil and process until the mixture is well combined and reaches a breadcrumb consistency. Transfer to a small bowl, before stirring through the dill and lemon zest.
Mix the ingredients together until well combined but retaining texture.

Spoon the crumb mixture over the salmon and place on a baking sheet in the oven. Bake for 20 minutes. Serve with steamed greens and the pumpkin and fennel dish. (see recipe list)

Note: Artichokes are a natural diuretic and help boost the production of healthy bacteria in the digestive tract.

Makes 4 servings

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 20 mins
Ready in: 30 mins


Suitable for:
Dinner

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Nutritional Information - Per Serve
Kj 1246 kj
Calories 298 kcal
Fat 16.6 g
Saturated Fat 3.1 g
Total Carbohydrate 4.8 g
Total Protein 32 g
Fibre 0.9 g