Walnut Crusted Salmon Recipe

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To enjoy the benefits of walnuts while savoring a delicious meal, let’s explore a recipe that combines the anti-inflammatory properties of walnuts with the health benefits of salmon. This recipe for walnut-crusted salmon is not only simple to prepare but also provides a nutritious and satisfying dish.

Nutrient Information (Approximate values per serving):

Calories: Around 350 kcal
Protein: Approximately 30g
Fat: Approximately 22g
Carbohydrates: About 10g
Fiber: Roughly 2g
Sugar: Around 7g
Vitamins: Rich in omega-3 fatty acids, vitamin D, and other vitamins from salmon.
Calcium: Approximately 50mg (from salmon and walnuts)
Iron: Roughly 1.5mg (from salmon and walnuts)

Prep Time: 20 minutes

Serving Size: 1 salmon fillet

Please note that these values are approximations and can vary based on the specific brands and quantities of ingredients used. The nutrient information also doesn’t account for variations in Dijon mustard, honey, lemon juice, and other seasonings used, so the actual values might vary slightly. It’s always a good idea to double-check with a nutritional calculator or tool if you need precise values.

Enjoy your delicious Walnut-Crusted Salmon!

Ingredients:

Four salmon fillets
One cup of walnuts, finely chopped.
Two tablespoons of Dijon mustard
Two tablespoons honey
One tablespoon of lemon juice
Salt and pepper to taste
Fresh parsley for garnish

Instructions:

Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
Mix the Dijon mustard, honey, lemon juice, salt, and pepper in a small bowl.
Place the salmon fillets on the prepared baking sheet, and spread the mustard-honey mixture evenly over the top of each fillet.
Press the finely chopped walnuts onto the mustard-honey coating, ensuring they adhere well.
Bake the salmon in the oven for about 12–15 minutes or until it reaches your desired level of doneness.
Once cooked, remove the salmon from the oven and garnish with fresh parsley.
Serve the walnut-crusted salmon alongside a colorful salad or your choice of vegetables.

Health Benefits:

Omega-3 fatty acids for reducing inflammation.

Combining omega-3 fatty acids from salmon and walnuts provides a powerful anti-inflammatory punch. Omega-3s help suppress the production of inflammatory molecules and promote a healthier balance between pro-inflammatory and anti-inflammatory responses in the body.

Protein content for satiety and weight loss

Salmon is an excellent source of high-quality protein, which can help you feel full and satisfied after a meal. Protein also plays a crucial role in preserving lean muscle mass during weight loss, ensuring that you primarily lose fat rather than muscle tissue.

Additional nutrients and antioxidants in the recipe

The walnut-crusted salmon recipe offers a plethora of other essential nutrients and antioxidants. Salmon is rich in vitamin D, vitamin B12, selenium, and potassium. Walnuts, in addition to their anti-inflammatory properties, provide fiber, magnesium, and vitamin E. This nutrient-dense combination promotes overall health while supporting your weight loss goals.

Recipes:

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