In the Kitchen: Parm Crusted Salmon Meal

Going off of A Week of Portions episode, let’s take a look at the parmesan crusted salmon served with sauteed garlic green beans and mushrooms and lemon cilantro rice.

This meal is about 550 calories per serving and serves 4 people (or in our case, 2 people for 2 meals).


Parmesan Crusted Salmon


  • 8 oz salmon fillet, 4 pieces (I had skin on the fillets, but you can opt for no skin, just ask your meat person to skin the fish.)
  • 1/2 cup bread crumbs or panko
  • 1 handful of fresh cilantro, chopped semi-fine
  • 2 Tbs of dry Italian seasoning
  • 1/4 cup grated Parmesan cheese or 1/8 cup powder Parm
  • 2 Tbs mayonnaise
  • 1/2 lemon, juice only
  • Salt/Pepper to taste


  1. Pre-heat oven to 400°F.
  2. Mix cilantro, crumbs/panko, Italian seasoning, and Parm cheese in a bowl.
  3. Mix mayo, lemon juice, salt and pepper in a separate bowl until well blended.
  4. Dip fillets in wet mixture, wetting both sides.
  5. Place fillets in dry mixture and make sure each piece is thoroughly covered.
  6. Place covered fillets on baking-safe pan (foiled and sprayed with non-stick spray).
  7. Bake for 15 minutes until fillet is cooked and breading is golden.

Sauteed Garlic Green Beans and Mushrooms


  • 1 lb string beans, halved with ends clipped
  • 2 Tbs garlic, minced
  • 1 cup mushrooms, quartered with stems removed
  • Salt/Pepper to taste


  1. Heat medium-sized pan to medium heat.
  2. Spray non-stick spray and add green beans.
  3. Cook green beans for 5 minutes, mixing occasionally.
  4. Add mushrooms and cook for 5 minutes.
  5. Add garlic, mix veggies together, and cook for 3 minutes.

Lemon Cilantro Rice


  • 2 cups dry rice of your choice (I use Jasmine)
  • 1 handful of fresh cilantro, chopped fine
  • 1/2 lemon, juice only
  • Salt/Pepper to taste


  1. Cook rice in rice cooker or as instructed on packaging.
  2. Once cooked, let rice cool for 5 minutes.
  3. Mix cilantro, lemon juice, salt/pepper into rice until thoroughly mixed.


If you have a recipe you’d like me to try, e-mail me! I love trying new and revamped recipes. As long as I can get the ingredients, I’ll play in my kitchen all day long!

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