INGREDIENTS

• 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

PREPARATION

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.

NOTES

• 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 – https://wholegrainscouncil.org/recipes/wild-rice-crusted-salmon