Buffalo Salmon

Hello Salmon Lovers! (and even those who would like to convert, we’ve got just the recipe for you! ;)) Perhaps you’re more of a fan of Buffalo wings than Salmon, but if you’re looking to get some heart healthy protein with some omega-3s, this Buffalo Salmon may just be your gateway recipe!

 

And we, both registered dietitians, personal trainers and veggie lovers, didn’t always love salmon.  We know!–you’re probably thinking blasphemy! And how could this be? The Nutrition Twins didn’t always love salmon?!  But the truth is we pride ourselves in being open-minded and after seeing how much our salmon suggestions were able to help our clients to lose weight, lower their cholesterol among other positive things, we started to incorporate a lot more salmon into our world.  And as formerly, super picky little girls, we can’t help but feel proud that we no longer just eat tuna and the white fish.  In fact, you may remember Lyssie even has a whole new adventurous fish love that you can check out here –and salmon has also entered into our lives! This recipe is just one that may help if you are on the salmon fence–or you may also enjoy these fish recipes Soy Ginger Salmon, or this Blackened Wild Flounder.

 

Plus, who doesn’t want more omega-3s for heart health benefits and the anti-inflammatory benefits—that can help with everything from your joints to even your skin?! And really, how low can you go, buffalo…salmon? Only 189 Calories, woot woot!

Buffalo_Salmon_collage_writing
By now you probably already know our fantastic friends Kimberly and Chris who shared their awesome Pizzeria at Home and their Soy Ginger Salmon (Thank you both from us all!). They sent us their photos and we were already hooked and knew we needed to make it! They found their recipe on Epicurious and we made our own lightened up version! Hello Buffalo Salmon!
Buffalo Salmon

Makes 4 servings
Ingredients
1 pound piece salmon fillet with skin
2 Tbsp light butter made from blended plant oils, no hydrogenated oil
3 tbsp hot sauce, (We used a low-sodium variety to keep the sodium down, which we recommend and our tastes buds are used to—yours can adjust too in 3 weeks training too, if you’d like :)), otherwise one such as Frank’s Redhot works, just know the sodium will be higher than listed below))
1/8 teaspoon pepper
Dash of salt, to taste, optional
4 tbsp panko (Japanese bread crumbs)
1/4 teaspoon paprika, optional
Oil in spray can for spritzing

 

Preparation

1. Preheat oven to 425°F.
2. Lightly spritz a shallow baking pan with oil.
3. In a small sauce pan over medium heat melt the butter, hot sauce, paprika, and pepper and salt if you are using.
4. Set aside about half the sauce.

5. Add the salmon to the baking pan, skin side down. Brush the salmon with half of the sauce. Season with pepper and a dash of salt if you are using.
6. Sprinkle the panko bread crumbs on top of the fish and spritz with oil.  Place in oven until the panko turns light brown/golden and until the fish is cooked through about 15 minutes.
7. Drizzle remaining sauce on top. Serve and Enjoy!

 

We suggest serving this with a green veggie and a little bit of a whole grain for some wholesome, quality energy –boosting carbs and fiber ;)! Oh yeah!

We eat it without the skin so the nutritional information reflects that!
Nutrition Fact Per Serving (with low-sodium hot sauce and without salt to taste): 189 calories, 3 g carbohydrate, 22 g protein, 10 g fat, 2 g saturated fat, 521 mg sodium, 0 g fiber

 

Buffalo_salmon_raw, foil_logo

 

 

 

Buffalo_salmon_raw_no_saucecont

Buffalo_Salmon_Spinach

Buffalo Salmon_spin&coleslaw

Buffalo Salmon
 
Hello Salmon Lovers! (and even those who would like to convert, we’ve got just the recipe for you! ;)) Perhaps you’re more of a fan of Buffalo wings than Salmon, but if you’re looking to get some heart healthy protein with some omega-3s, this Buffalo Salmon may just be your gateway recipe! Plus, who doesn’t want more omega-3s for heart health benefits and the anti-inflammatory benefits—that can help with everything from your joints to even your skin!
Author:
Serves: 4
Ingredients
  • 1. Preheat oven to 425°F. .
  • 2. Lightly spritz a shallow baking pan with oil.
  • 3. In a small sauce pan over medium heat melt the butter, hot sauce, paprika, and pepper and salt if you are using.
  • 4. Set aside about half the sauce.
  • 5. Add the salmon to the baking pan, skin side down. Brush the salmon with half of the sauce. Season with pepper and a dash of salt if you are using.
  • 6. Sprinkle the panko bread crumbs on top of the fish and spritz with oil. Place in oven until the panko turns light brown/golden and until the fish is cooked through about 15 minutes.
  • 7. Serve drizzling remaining sauce on top. Yum and Enjoy!
Instructions
  1. Preheat oven to 425°F.
  2. Lightly spritz a shallow baking pan with oil.
  3. In a small sauce pan over medium heat melt the butter, hot sauce, paprika, and pepper and salt if you are using.
  4. Set aside about half the sauce.
  5. Add the salmon to the baking pan, skin side down. Brush the salmon with half of the sauce. Season with pepper and a dash of salt if you are using.
  6. Sprinkle the panko bread crumbs on top of the fish and spritz with oil. Place in oven until the panko turns light brown/golden and until the fish is cooked through about 15 minutes.
  7. Drizzle remaining sauce on top. Serve and Enjoy!
Nutrition Information
Serving size: 1 Serving Calories: 189 Calories Fat: 10 g Saturated fat: 2 g Carbohydrates: 3 g Sodium: 521 mg Fiber: 0 g Protein: 22 g

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