High-Protein 5-Ingredient Everything Bagel–Crusted Salmon is a tasty and healthy main course. It contains salmon fillets, everything bagel seasoning, olive oil, Greek yogurt, garlic, and Persian cucumber. These are very simple items that we can easily find in stores. The recipe is high in protein and provides healthy omega-3 fats. The Greek yogurt, garlic, and cucumber make a creamy and refreshing sauce that perfectly complements the savory salmon. We just require fifteen minutes to prepare this dish, and it takes another 12–15 minutes to cook, so it is good to prepare as a quick lunch or dinner. High-Protein 5-Ingredient Everything Bagel–Crusted Salmon contains 40 g of protein and 470 kcal in one serving. Serve this salmon with a fresh salad, roasted vegetables, healthy grains, or cauliflower rice.
STATS:
- Time for Prep: 15 minutes
- Serving size: 1
- Cuisine: American
- Total time: 30 minutes
- Course: Main Course, Dinner
- Diet: High-Protein
- Cook time: 12–15 minutes
- Serving: 4
- No. of Calories: 470 kcal
EQUIPMENT:
- Baking sheet
- Parchment paper
- Mixing bowls
- Knife
- Garlic press
- Cutting board
- Spatula
- Meat thermometer
INGREDIENTS:
- Four salmon fillets
- ½ tsp. pepper powder
- Quarter cup everything bagel seasoning — salt-free
- 3 tbsp. olive oil
- ½ tsp. salt + ⅛ teaspoon
- 1 cup nonfat Greek yogurt
- Two medium cloves garlic
- 1 small Persian cucumber
INGREDIENT NOTES:
SALMON FILLETS:
- Include the fresh, skinless salmon fillets to add protein and tender texture to this dish. Salmon will provide good protein & healthy omega-3 fat content. Utilize the frozen salmon instead, but thaw it completely before using.
EVERYTHING BAGEL SEASONING:
- Include everything bagel seasoning to add a flavorful & crispy crust to the salmon. It will also enhance the savory taste of the dish. Utilize the salt-free seasoning instead to control the sodium content.
OLIVE OIL:
- Add the olive oil to coat the salmon and help the seasoning stick properly. It will also provide healthy fats and enhance the rich taste of the dish.
NONFAT GREEK YOGURT:
- Include the nonfat Greek yogurt to add creaminess & a refreshing taste to the cucumber sauce. It will provide good protein content in the dish.
INSTRUCTIONS:
- Dry the salmon fillets with paper towel then place them on clean surface then add the salt and pepper on it.
- Then add the everything bagel seasoning, spread it evenly, and press gently.
- Include the oil in pan & heat it on moderate flame.
- Include the salmon fillets in it and cook for 4 to 5 minutes till it gets golden.
- Or bake the salmon at 200° C for 12 to 15 minutes till it is golden and cooked.
- Now include the Greek yogurt, salt, olive oil, garlic, cucumber, & pepper, and mix to combine all the items.
- Check the salmon with a thermometer, and it should reach 63 °C.
- Add the cooked salmon fillet to the serving plates, then include the cucumber yogurt sauce on it and serve.
SERVING SUGGESTIONS:
FRESH SALADS:
- Greek Salad
- Avocado Salad
- Garden Salad
ROASTED VEGETABLES:
- Asparagus
- Garlic Broccoli
- Lemon Zucchini
HEALTHY GRAINS:
- Brown Rice
- Quinoa
- Wild Rice
LOW-CARB SIDES:
- Cauliflower Rice
- Steamed Spinach
- Roasted Cauliflower
FRESH TOPPINGS:
- Fresh Dill
- Lemon Wedges
- Chopped Parsley
TIPS:
- Dry the salmon fillets, then add the seasoning; it will help to stick the crust better and will improve the browning.
- Press everything bagel seasoning on the salmon to coat it evenly.
- Don’t cook the salmon more than the required time, or it will not remain juicy.
STORAGE INFORMATION:
FRIDGE:
- Add the cooked salmon & sauce in different boxes & store for three days
FREEZER:
- Add the cooked salmon in the box and freeze for two months.
FAQs:
Will I bake the salmon?
- Yes, bake the salmon at 400° F for 12 to 15 minutes till it gets golden.
Can I utilize the frozen salmon fillets?
- Yes, we can easily utilize the frozen salmon fillets, but defrost them well, then dry and season them.
Will I prepare the sauce in advance?
- Yes, we will easily prepare the sauce and add it in box and store till it required.
NUTRITIONAL INFORMATION:
No. of Calories: 470 kcal
Protein: 40 g
Total Fat: 29 g
Net Carbs: 4 g
Fiber: 2 g
Iron: 1.5 mg
Vitamin A: 60 mcg
Whole Carbs: 6 g
Calcium: 120 mg
Sodium: 450 mg
Potassium: 850 mg
