Get Your Omega-3s the Delicious Way: Walnut Crusted Salmon

Photo by Suellen Pineda

Photo by Suellen Pineda

By: Suellen Pineda, RDN, CDN

In its most simplistic way, healthy food has always provided us with powerful nutrients to fight disease. Some of those nutrients are the Omega-3s fatty acids.
Omega-3s fatty acids are a type of fats ‘essential’ for human beings because our bodies cannot make them; therefore, these fatty acids need to be obtained through foods.
Researchers have long known the health benefits of Omega-3s fatty acids. Most commonly known are the benefits of Omega-3s in the treatment of cardiovascular disease, inflammation and brain health.
Fortunately, nature provides us with plenty of options to get the much-needed Omega-3s.
Fatty acids can be mainly found in fatty fish and eggs. Also, most vegetable oils such as canola, flaxseed, soybean and hemp oils, walnuts, algae and also some greens such as kale and spinach contain Omega 3s.
It is advisable for people following a plant-based diet to always discuss with their doctors or registered dietitian if supplementation would be adequate and what the best options would be.
It is always best to bake, broil, pan searing or grilling as the preferred cooking methods for fish, as the high temperatures and extra fat in frying may interfere with the overall quality of the meal as in the case of excess calories.
Here is a delicious Salmon recipe that will for sure become a family favorite!
Ingredients & Method (Yields 4 Servings)
• 4 4-oz each salmon fillets
• ½ cup unsalted walnuts, lightly crushed (use a food processor OR place walnuts in zip lock bag and lightly crush
• using a kitchen mallet)
• 1 Tbsp. extra virgin olive oil
• 1 ½ Tbsp. yellow mustard
• ½ tsp. dried dill weed
• Salt and pepper to taste
Step 1
Pre-heat oven at 375 F
Pat-dry salmon and lightly season with salt and pepper
Place salmon on a cooking sheet previously lined and coated with cooking spray
Step 2
Mix mustard and dill and lightly coat salmon tops with this mixture
Press walnuts onto salmon
Drizzle olive oil over salmon
Step 3
Bake for 12-15 minutes or until salmon looks opaque, flakes with a fork and walnuts are golden brown
Serve over rice, pasta, sautéed spinach or quinoa.