Healthy Endeavors: Developing Healthy Eating Habits for Life! » Fish

Recipe: Savory Encrusted Salmon

Wendy — Mon, 04 Feb 2008 22:11:59 +0000

This is one of my all time favorite salmon recipes that I discovered years ago in Nutrition Action Health Letter. It’s easy to make and delicious.Prep time: 10 minutes
Cook time: 15-20 minutes

Ingredients:
1 3 lb. salmon filet
3 cloves garlic
¾ cup walnuts
1 cup fresh cilantro, washed and dried
2 Tbs. olive oil
1 tsp. kosher salt
Pepper to taste

Directions:
1. Preheat the oven to 400 degrees.
2. Place the garlic in a food processor and mince.
3. Add the walnuts and process until fine.
4. Add the cilantro and process until the mixture turns into a thick, green paste.
5. Continue to process while slowly drizzling in the olive oil.
6. Place the salmon on a cookie sheet covered with foil. Salt and pepper the fish and spread the paste evenly over it.
7. Place the sheet in the oven and bake for 15 to 20 minutes, until the fish flakes easily with a fork.

Serves 6.

Food Focus: Salmon

Wendy — Sun, 03 Feb 2008 22:06:04 +0000

Speaking of heart health, eating ample amounts of Omega-3 rich salmon, is a great antidote. Among other things, Omega 3’s make blood less likely to clot and can improve the ratio of good (HDL) to bad (LDL) cholesterol. In addition, they play an important role in regulating erratic heart rhythms.Low in saturated fat and calories, salmon is also bursting with a range of nutrients. Niacin is a key nutrient that has been linked to reducing cholesterol in numerous studies (also found in heart healthy whole grains). In addition, it contains ample amounts of vitamins B12, B3, selenium and magnesium.

Like a lot of fish, salmon is simple and quick to prepare. Whether baked, broiled or poached, it makes a tasty main dish. Just add in a few servings of vegetables and a whole grain, and you have a delicious, nutritious and heart healthy meal.