• 1 1/4 cups bread crumbs
  
• 1 teaspoon dried thyme
  
• 1 teaspoon lemon zest
  
• 3/4 teaspoon kosher salt
  
• Ground black pepper
• 1 cup all-purpose flour
  
• 2 large eggs (beaten)
  
• 4 boneless skinless chicken breast
  
• 1/3 to 1/2 cup of vegetable oil (for frying) 

Instructions: 

1. Preheat oven to 350 degrees.
   
2. Add the bread crumbs in a food processor with the thyme, lemon zest, 3/4 teaspoon kosher salt and pepper.
   
3. Using the flat side of a meat-pounder, pound each breast to an equal thickness. Put the flour, eggs and bread crumbs each separately into 3 shallow dishes.
   
4. Pat the chicken dry and season both of the sides with salt and pepper. Dip each breast into the flour, then shake off the excess flower. Next, dip the chicken breast into the egg to coat it lightly and then lay the chicken in the bread crumbs. Turn it over and press it into the breading to coat on both sides of the chicken. Lay the chicken breast on a sheet of wax paper.
   
5. Heat a large skillet on medium heat with the oil. Lay at least 2 chicken breasts in the pan at a time and cook the chicken without turning until it began to look brown (normally after 2 minutes). Turn the chicken and cook the other side until it is equally brown (another 2 minutes). Repeat with the other two remaining breasts. Transfer the chicken to a paper towel line plate to drain the excess oil.
   
6. Place all the chicken breasts on a baking pan and place it into the oven for about 6 to 8 minutes. Remove from the oven after 6 to 8 minutes and serve immediately with lemon wedges.
   

Nutrition Center: (Amount per Serving)

• Yield: 4
  
• Calories: 583
  
• Total Fat: 14.9 g 
  
• Cholesterol: 291. 6 mg
  
• Sugar: 2.2 g
• Protein: 70.5 g
• Total Carbohydrate: 36.7 g
  

• 1 1/2 pounds salmon fillets
  
• Lemon pepper
  
• Garlic powder
  
• Salt
• 1/3 cup brown sugar
• 1/3 cup water
  
• 1/4 cup vegetable oil
  

Instructions: 

1. Season salmon fillets with the salt, lemon pepper and garlic powder.
   
2. Stir together soy sauce, brown sugar, water, and vegetable oil in a small bowl until the sugar is dissolved. Place the fish into a large plastic bag with the soy sauce mixture, seal it and turn to coat. Refrigerate the salmon fillets for at least 2 hours.
   
3. Preheat the grill on medium heat. Lightly oil the grill plate and place the salmon on the preheated grill. Cook the salmon for about 6 to 8 minutes per side.
   

Nutrition Center: (Amount per Serving)

• Serving per Recipe: 6
  
• Calories: 318
• Total Fat: 20.1 g
  
• Saturated Fat: 3.0 g
  
• Cholesterol: 56 mg
  
• Protein: 20.5 g
  
• Sugars: 12 g