Omega 3 Crusted Salmon
Dina
Did you know that Omega 3 is an essential nutrient that the body does not produce on its own, therefore must be supplemented through ones diet? Omega 3 is crucial for brain and cardiovascular health and can be found in foods like walnuts and salmon. Load up on these Omega 3 foods and enjoy a meal that your brain and your heart will thank you for.
Prep Time 10 minutes mins
Cook Time 15 minutes mins
Total Time 25 minutes mins
Course Main Course
Cuisine Healthy Eats
Servings 4
Calories 456 kcal
- 1/2 cup olive oil good quality. Pour some on tray before you add fish and the rest to crust mixture. Add more or less, enough to make a paste.
- 1 lemon juice
- 4 cloves garlic grated or finely chopped
- 1/2 cup ground flax seed
- 1/2 cup crushed walnuts more to garnish
- 1/2 cup ground pistachios or finely chopped plus more to garnish
- salt to taste
- pepper to taste
- garlic powder to taste
- 1/2 tsp rosemary optional
- 16 oz fresh salmon fillet
Pat your fish dry and ensure there is no excess moisture. Salt and pepper prior to coating with the crust.
In a bowl mix all ingredients together and form a paste
You can use a food processor or magic bullet to crush the nuts, but ensure that some are left whole as it will make for a nice crunchy bite!
Coat the fish with the crust and press it into the fish. Make sure that it's not too thick.
Bake on the middle rack in the oven for about 15 minutes at 375 degrees .
Allow it to rest for about 10 minutes before cutting in pieces. Enjoy with your favourite side dish.
Calories: 456kcalCarbohydrates: 11gProtein: 6gFat: 45gSaturated Fat: 5gPolyunsaturated Fat: 16gMonounsaturated Fat: 22gSodium: 8mgPotassium: 279mgFiber: 7gSugar: 1gVitamin A: 7IUVitamin C: 15mgCalcium: 79mgIron: 2mg