Crusted Baked Salmon or Chicken
Crusted Baked Salmon or Chicken is a versatile dish where a protein is coated with a flavorful, crunchy crust and baked to perfection. The crust typically features ingredients like breadcrumbs, nuts, seeds, herbs, and spices, with variations found in many cuisines from Mediterranean to American home cooking.
🍽️ Nutrition at a glance
This dish is generally high in protein and healthy fats (especially with salmon), while the crust can add moderate carbs and additional fat depending on the ingredients used. A typical serving provides a good source of omega-3s (for salmon), vitamins like B12 and D, and minerals such as selenium, with a rough calorie range of 300-500 per serving.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 34 g |
| Carbs | 8 g |
| Fat | 20 g |
| Fiber | 1 g |
| Sugar | 2 g |
| Sodium | 480 mg |
| Potassium | 620 mg |
| Phosphorus | 350 mg |
| Selenium | 40 mcg |
| Vitamin B12 | 4.5 mcg |
| Niacin (B3) | 10 mg |
| Vitamin D | 14 mcg |
| Omega-3 (EPA+DHA) | 1.5 g |
| Magnesium | 35 mg |
Per 1 fillet (170 g) · estimated, varies by recipe
💡 What's interesting
The crust technique is a culinary adaptation that adds texture and flavor while helping to lock in moisture during baking, making it a popular method for lean proteins. Nutritionally, using whole-grain or nut-based crusts can boost fiber and nutrient content, turning a simple protein into a more balanced meal.
