Crispy Salmon Cutlets with a Sweet & Tart Blueberry Sauce (Health-Conscious Recipe)
Crispy Salmon Cutlets with a Sweet & Tart Blueberry Sauce (Health-Conscious Recipe)
[Cancer-Preventive Recipe] Baked Salmon Cutlets with a Vibrant Blueberry Sauce
Enjoy the health benefits of salmon, combined with antioxidant-rich broccoli and sweet-tart blueberries to create these delightful salmon cutlets and a special blueberry dipping sauce. We’ve opted for whole wheat flour instead of regular flour for the coating, and finely chopped broccoli is mixed with the flour for added texture and nutrition. Instead of deep-frying, these cutlets are baked in an air fryer, making them lighter and healthier. They are delicious served warm but are also perfect for lunchboxes as they taste great even when cold. The combination of the mild salmon cutlets and the zesty blueberry sauce is truly delightful. Enhance your meal with a side salad of spinach and colorful bell peppers for an extra boost of nutrients.
Salmon Cutlet Ingredients- 100g Salmon fillet
- 20g Broccoli (green florets only)
- 30g Breadcrumbs (for a crispy coating)
- 10g Whole wheat flour (instead of all-purpose flour)
- 1/2 Fresh egg
Blueberry Sauce Ingredients- 80g Blueberries (fresh or frozen)
- 10g Whole grain mustard
- 5g Fresh lemon juice
- 1 Tbsp Oligosaccharide (or honey/maple syrup)
- 80g Blueberries (fresh or frozen)
- 10g Whole grain mustard
- 5g Fresh lemon juice
- 1 Tbsp Oligosaccharide (or honey/maple syrup)
Cooking Instructions
Step 1
Prepare all your ingredients carefully.
Step 2
Prepare the salmon fillet. Slice it thinly, about 0.2 cm thick, as if butterflying. If you purchased pre-sliced salmon, you can use it as is. Lightly season the salmon with pepper to your liking.
Step 3
Wash the broccoli thoroughly. Finely chop only the green florets. This will add a lovely texture and boost the nutritional value.
Step 4
In a bowl, combine the breadcrumbs and the finely chopped broccoli. Mix them well. This step infuses the coating with the subtle flavor and texture of the broccoli.
Step 5
In a separate bowl, crack the egg and whisk it well with a fork. This will be used to help the coating adhere to the salmon.
Step 6
Now, let’s coat the salmon. First, lightly dredge the salmon pieces in the whole wheat flour, shaking off any excess. Then, dip them into the whisked egg, letting any excess drip off. Finally, press the salmon into the broccoli-breadcrumb mixture, ensuring it’s evenly coated. Gently press the coating onto the salmon with your hands to help it stick firmly – this prevents the coating from falling off during cooking and ensures extra crispiness. Place the coated salmon cutlets in your preheated air fryer basket, set to 180°C (350°F), and cook for 10 to 15 minutes.
Step 7
Monitor the cutlets and adjust the cooking time as needed to reach your desired level of crispiness. For maximum crispiness, flip the cutlets halfway through the cooking time.
Step 8
While the cutlets are cooking, let’s make the blueberry sauce. In a small saucepan, combine the blueberries and oligosaccharide. Cook over low heat.
Step 9
As the blueberries soften and break down, stir in the whole grain mustard and lemon juice. Continue to cook until the sauce thickens to a jam-like consistency. Your delicious sweet and tart blueberry sauce is ready!
Step 10
Arrange the perfectly baked salmon cutlets on a plate and serve them with the homemade blueberry sauce for a delightful meal. Tip: For an even more nutritious and flavorful meal, serve alongside a fresh spinach salad or a colorful bell pepper salad. Enjoy your healthy and delicious creation!
