This is the herb-crusted salmon from our “GLP-1 Seafood Dinner” pin. Salmon is soft, cooks fast, and gives a lot of protein in a modest portion.
Makes: 2 servings, 1 fillet plus zucchini each · Time: about 20 minutes, plus heating the oven · Protein: about 40 g per serving
Ingredients
- 2 salmon fillets (6 oz / 170 g each)
- 3 tablespoons plain dry breadcrumbs (about 20 g)
- 2 tablespoons grated Parmesan (10 g)
- 1 tablespoon chopped fresh parsley or dill
- 1 garlic clove, minced
- 1 tablespoon olive oil, divided
- 2 medium zucchini (about 400 g), sliced into half-moons
- Juice of half a lemon
- Salt and pepper to taste
Steps
- Heat the oven to 425°F (220°C). Line a sheet pan with parchment.
- Toss the zucchini with half the oil and a pinch of salt and spread it on the pan.
- Place the salmon on the pan. Mix the breadcrumbs, Parmesan, herbs, garlic, and remaining oil, and press the mixture onto the top of each fillet.
- Bake for 12 to 15 minutes, until the salmon flakes easily and reaches 145°F (63°C) in the thickest part.
- Squeeze the lemon over the salmon and zucchini and serve.
Nutrition per serving
About 40 g protein, 510 calories, 32 g fat, 15 g carbohydrate, 3 g fiber, and 280 mg sodium per serving (1 of 2).
We calculated these numbers from USDA FoodData Central values (SR Legacy) for each ingredient at the weight shown. Herbs, spices, and added salt are not counted, so sodium does not include salt you add. Brands differ, so check your labels if you track closely.
Where the numbers come from (USDA food and NDB number, grams counted, protein):
| USDA food | Grams | Protein |
|---|---|---|
| Fish, salmon, Atlantic, farmed, raw (15236) | 340 | 69.4 g |
| Bread crumbs, dry, grated, plain (18079) | 20 | 2.7 g |
| Cheese, parmesan, grated (01032) | 10 | 2.8 g |
| Garlic, raw (11215) | 3 | 0.2 g |
| Oil, olive, salad or cooking (04053) | 13.5 | 0.0 g |
| Squash, summer, zucchini, includes skin, raw (11477) | 400 | 4.8 g |
| Lemon juice, raw (09152) | 20 | 0.1 g |
Tips for GLP-1 days
- Smaller appetite: a 4 oz (113 g) fillet gives about 28 g of protein per serving.
- Frozen salmon: thaw it overnight in the fridge, then pat it dry before adding the crust.
- Cooling: put leftovers in shallow containers and refrigerate them within 2 hours of cooking. Warm food can go straight into the fridge. Eat leftovers within 3 to 4 days. Cold flaked salmon works well on a salad.
For more low-volume meals, see our 7-day high-protein meal plan and the best foods for queasy days. These recipes are general food information, not medical advice. If you cannot keep fluids down, call your prescriber.
