My YKHealth


  • 2 pounds salmon fillet, cut into 6 pieces
  • ½ cup whole wheat flour
  • 2 eggs
  • 3 tablespoons fat free milk
  • Salt & Pepper (to taste, optional)
  • 2 cups wild rice, cooked
  • ½ cup breadcrumbs
  • 6 tablespoons olive oil


  1. Coat salmon pieces in flour and set aside.
  2. In a medium bowl, mix together eggs, milk, salt, and pepper.
  3. In a wide bowl, mix together rice, breadcrumbs, salt, and pepper.
  4. Dip salmon in egg wash and then rice mixture. Press rice into salmon.
  5. Heat 2 tablespoons olive oil in skillet over medium heat and sear two pieces of salmon at a time, cooking equally on both sides until salmon is fully cooked. (Depending on the thickness of the salmon, this could be 2 minutes per side or 5 or more minutes per side.)
  6. Set cooked salmon aside on a plate and repeat earlier steps until all salmon is cooked.


  • Whole wheat flour is recommended. Other types of flour will work in this recipe.
  • Fat free milk is recommended. Milk that contains fat will work in this recipe.
  • Wild rice is recommended. Other firm rice will work in this recipe.
  • Olive oil is one of the healthier oil choices, but other oils/fats may be substituted.
  • To make this recipe healthier, see if you can reduce the amount of oil used.

Recipe courtesy of YKHC Diabetes Prevention and Control

Adapted from –

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