Macadamia, Coconut, & Panko Crusted Salmon

So, could this title have more words in it?

True Story: I have not had salmon in about 13 months, because I am allergic(maybe) to shellfish. Yes, I knoooow salmon is not shellfish, but nonetheless my experience was quite traumatizing for me. You may read all about it here if you wish: boring

So, I am writing this before I eat….life of a food blogger is eating cold food since no good picture has steam in it. This may be the last and final time you hear from me unless Jared keeps up with my blog as he is my designated afterlife social media continuer……who won’t even read this. Both fitting and ironic. We continue!

Now, you may call me a hater but I never got(until now) what the big deal was with crusting fish. I mean white fish battered and deep fried with vinegar…..yes but beautiful salmon….why? Why, Why, Why? So, I tried it for myself and it is spectacular. Crunchy toppings go quite well with the buttery flakes of salmon. I imagine you could do this with any kind of fish but salmon, halibut and even shark are your “meatiest” of fish and they hold up well to a wide range of cooking methods. Best part? You can eat in 20 minutes!

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Ingredients – Makes 2 Servings
2 – 4oz Salmon Steaks
Insert Krystal’s Rant: pleeeeeease buy wild salmon! I know it is hard to find and I know it’s expensive but it is so worth it and so so soooo much better for you! End Rant
1 Egg
1/2 Cup Panko
1/4 Cup Toasted Unsweetened Shredded Coconut
1/4 Cup Toasted & Crushed Macadamia Nuts
1/2 Lemon Zest
S&P

That’s it!!

How To

I toasted both the coconut and the nuts together just in a pan over low-medium heat….once you can small them they are done pull off the heat. Wait for them to cool down and then pulverize in food processor/blender.
Add in a bowl the panko, nuts/coconut mixture, lemon zest and S&P. Separate bowl: crack and whisk your egg.
I only crusted one side of the fish but you do you.
Dunk one side of the salmon steak into the egg wash and then into your dry mixture. This is where you really want to make sure your dry mix is sticking and you have a nice layer.


In a cast iron skillet on medium-high heat melt your butter/oil. Place fish crusted side down for 2-3 minutes and depending on how you eat your salmon get some color on the naked side of the fish and then pop in the oven or cook another 2-3 minutes on the side, pull, rest, and enjoy medium salmon. Remember cooking time all depends on your personal preference of the salmon’s temperature as well as the size of your steaks, but you can always show these pictures to your butcher and they should be more than happy to cut them to this size.

Beautiful! I ate this completely on its own because I had been cooking for hours and this seemed to be a sufficient snack, but it would go well with a small salad or grilled veggies. Keep salmon lite!

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Protein Packed Twice Baked Potatoes (Vegetarian)

Protein? Without meat? Krystal, c’mon.

Y’all c’mon. In case you have not noticed a lot less meat is being consumed in my tiny household. A couple months ago I started having an odd aversion to chicken(no, I am not pregnant). I’m very in tune with my body and its cravings and dislikes. When I crave eggs I fry up an egg and eat it. So, when chicken became repulsive and I was still traumatized by seafood – vegetarian became much more dominant in my life, and since Kyle can’t cook his as well. I have been participating in meatless Monday for months now and at least 2 other dishes for any given week are also vegetarian. I have been challenged for new recipes that are unique, tasty, and still have an appropriate amount of protein. I have muscle dystrophy (muscle wasting) I need protein in my diet – it’s not negotiable. On average, I try to stay around 60-75g of protein a day.

Greek Yogurt!

If you have not tried subbing out mayo/sour cream with greek yogurt you are missing out. I swear it is good! AND packed with protein! Now, my secret is to still mix in a tiny amount of sour cream or mayo whichever the recipe called for with the greek yogurt because you will get less of that tang. I promise if you get a good quality greek yogurt and put it in a sauce or dip you may be able to tell the difference but it will not be bad! I used a cup of greek yogurt in these bad boys with just a couple tablespoons of sour cream. Delicious!

I ate these for lunch all week. Each HALF is as follows: 15g protein, 10g fat, 15g carbs.

Ingredients – 4 Servings
2 Large Russet Potatoes
1 Cup Greek Yogurt (I use Fage)
2 TBSP Sour Cream
1 TBSP Butter
1/4 Cup Parmesan Cheese
1 1/2 Cup Broccoli – chopped finely
1 Cup Spinach – chopped finely
S&P
Garlic Powder

How To

Line a baking pan with foil. Get your oven set to 450 degrees. Poke holes all around your potatoes and pop in the oven for 25 minutes, take them out coat in olive oil and sea salt and bake in for 20 minutes.
All other ingredients go in a large mixing bowl.
When the potatoes are down let them cool……or don’t like me and burn your fingers off. You’ll want to cut them horizontally and scoop out the filling into your bowl with all the goodies. Give everything a quick mash, stir, and then the filling goes back into the potato skins….add some extra cheese and cook for another 10-15 just so your small broccoli florets cook.

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Healthy, fast, and veggie.

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