This week’s healthy recipe is full of Omega-3’s and protein

Salmon is one of those fish that we consider to be an amazingly healthy, sustainable choice.  Not only does it taste great with so many things, but wild salmon is loaded with protein and the two blockbuster Omega-3s, DHA and EPA.  These make us happy, smart and pain-free!  As the body can’t make omega-3 fatty acids on its own, the best way to obtain them is through the food we eat… and fish is an incredible source!

For this recipe, the salmon is coated in pistachios.  Wonderfully delicious pistachio nuts have been revered as the symbol of wellness and robust health since ancient times.  The nuts are enriched with many health-benefiting nutrients that are essential for optimum health.  They are rich in mono-unsaturated fatty acids like oleic acid and an excellent source of antioxidants.  Regular consumption of pistachios in the diet helps to lower total as well as bad LDL cholesterol and increases good HDL cholesterol levels within the blood.  These nuts are the storehouse of minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc, and selenium.  100g nuts provide 144% of daily-recommended levels of copper.  Copper is an essential trace mineral that is required in neuro-transmission, metabolism, as well as red blood cell (RBC) synthesis.  

Well!  With all of this information we just loaded you up with, we’d better dish up this recipe we promised you!  So here it is… in all its glory  :)

 

Pistachio-Crusted Salmon with Spring Onions:

  • Non-stick cooking spray
  • ½ cup unsalted shelled pistachios, finely chopped
  • 4 tsp. Dijon mustard
  • 2 tsp. orange zest
  • 1 tbsp. orange juice
  • ¼ tsp. kosher salt
  • ½ tsp. black pepper
  • 4 (6-oz.) skin-on salmon fillets
  • 2 bunches spring onions or scallions, trimmed
  • 2 teaspoons extra-virgin olive oil
  • Orange wedges (optional)

1)    Preheat the oven to 375 degrees. Lightly coat a rimmed baking sheet with cooking spray. Place pistachios in a shallow dish

2)    In a small bowl, stir together mustard, orange zest, orange juice, salt and pepper. Brush mixture onto flesh side of salmon and press salmon into pistachios. Place salmon skin side down on baking sheet and bake until cooked through, about 10 minutes; transfer to a plate

3)    Preheat the broiler to high. Place onions on a clean rimmed baking sheet and drizzle with oil. Broil until brown and beginning to wilt, 2 to 4 minutes. Serve salmon with onions and, if desired, orange wedges

 

 

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