Lunch: Tarragon-Citrus–Crusted Salmon

Baked and not fried, panko (Japanese breadcrumbs) gives this salmon a delicious crispy coating.

This recipe includes superfoods such as:

Salmon, Lemon

Health benefits of Tarragon-Citrus–Crusted Salmon

Salmon is an excellent source of omega-3 fatty acids, which are crucial for reducing inflammation and promoting cardiovascular health. It is also rich in vitamin D, which helps regulate insulin levels and improve mood, both of which are important for managing PCOS symptoms. Additionally, salmon provides a good amount of B vitamins, particularly B12, which supports energy production and helps maintain healthy nerve function. Including salmon in your diet can help balance hormones, reduce inflammation, and support overall well-being. Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

Ingredients

1 lemon
3 navel oranges
1 tbsp. Dijon mustard
1 tbsp. Extra virgin olive oil
.13 tsp. sugar
salt
Pepper
1 seedless (English) cucumber
8 oz. red cabbage
1/4 c. panko (Japanese-style bread crumbs)
2 green onions
1 tbsp. packed fresh tarragon leaves
4 piece skinless center-cut salmon fillet
4 tsp. plain, fat-free Greek yogurt

Instructions

Preheat oven to 400 degrees F. Line jelly-roll pan with foil. From lemon, grate 1 teaspoon peel and squeeze 3 tablespoons juice. From oranges, grate 1 1/2 teaspoons peel; set aside. Cut off peel and white pith from oranges and discard. Cut oranges into 1/2-inch-thick slices. Arrange orange slices, slightly overlapping, in center of prepared pan.
In large bowl, stir together Dijon, oil, sugar, lemon juice, and 1/4 teaspoon salt. Add cucumber and cabbage; toss to coat. Set aside.
In small bowl, stir together lemon peel, orange peel, panko, green onions, tarragon, and 1/4 teaspoon each salt and freshly ground black pepper.
Arrange salmon on orange slices, skin side down; spread 1 teaspoon yogurt on each fillet. Top with panko mixture, pressing gently to adhere.
Bake salmon 10 to 13 minutes or until opaque throughout. Transfer fillets with orange slices to 4 plates; garnish with tarragon leaves. Serve with cabbage mixture.

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