About 2 years ago, my oldest son, who was 16 at the time, received the results of his routine blood test. It was not good news. He had high cholesterol and high triglycerides. Unfortunately this runs in my husband’s family(several of his uncles passed away young, and his brother passed away at the young age of 30). So, I set off on a quest and researched as much as I could from the American Heart Association. I bookmarked links to great information and printed out a lot more. I also purchased a cookbook from them. Within a few months, with a huge change in our eating, I was able to get his cholesterol down to normal levels and his triglycerides down to acceptable levels(they’ll never be normal due to genetics). I was so excited to find out that all my hours and hours of hard work paid off!
One of the biggest changes I had to make is, I make a lot more of what we eat. I used to only make our dinner and I purchased ready made things for breakfast, lunch and snacks. Now, I make about half of our breakfast, and a lot more of our snacks. This takes a lot of time every week, but it’s definitely worth it to keep my son healthy. Every week, I will share with you some of the things I’ve learned, more details about the changes I made, and a recipe that fits into our new heart healthy diet.
One of the things we had to add to our diet is fish. Salmon is one of the best kinds of fish to eat, for your heart. Unfortunately, I don’t like fish (although I eat it anyway), but luckily, the rest of the family does. Here is the step-by-step pictures and directions for Crumb-Coated Salmon that I just made for dinner, along with the recipe.
In a shallow dish, beat egg whites and milk.
In another shallow dish, combine the bread crumbs, lemon-pepper, dill and garlic powder.
Dip salmon in egg white mixture, then coat with crumb mixture.
Place on a baking sheet (or pan) sprayed with canola oil cooking spray.
Here’s the finished salmon, along with some rice and corn. I will share those recipes another time. This recipe actually makes enough for the 5 of us for dinner, and my husband to take for 2 lunches to work.
- 2 egg whites
- ½ cup nonfat milk
- 1 cup dry bread crumbs (I make these myself by toasting 2 pieces of whole wheat bread, and then processing them in my food processor)
- 2 teaspoons lemon-pepper seasoning (Mrs. Dash salt free)
- ½ teaspoon dill weed
- ¼ teaspoon garlic powder
- 4 salmon fillets (6 ounces each)
- In a shallow dish, beat egg whites and milk. In another shallow dish, combine the bread crumbs, lemon-pepper, dill and garlic powder. Dip salmon in egg white mixture, then coat with crumb mixture.
- Place on a baking sheet (or pan) sprayed with canola oil cooking spray. Bake at 350 degrees for 14-18 minutes or until fish flakes easily with a fork.
Thanks for the recipe,will try next time we have Salmon
Kathy, I hope your family likes it as much as mine does.
Thanks for this! I love making my own bread crumbs too! I hate the taste of the ones bought in stores .. =)
Maggie, I’m glad you like to make your own bread crumbs too. It’s much healthier, especially since I make mine with wheat bread. It’s also cheaper, and tastes great.