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Wild Salmon with Walnut Pesto

by ADMIN on JULY 13, 2011


Though this picture may not do the recipe justice, salmon topped with pesto is an extraordinary combination! A beautifly savory and omega-3 packed duo worthy of center stage on your dinner plate.


Nutrition TidBit

Walnuts are in the tree nut family, along with brazil nuts, cashews, hazelnuts, macadamia nuts, pecan, and pine nuts. Though I hazard to say that walnuts may be on top of this heap when it comes to nurition. These nuts are rich in both healthy monounsaturated fats, but also omega-3 fatty acids.


Side Note: Some research indicates that omega-3 fatty acids in plant products (such as in walnuts and ground flax seeds) are harder for our bodies to digest and use than omega-3 fatty acids from animal products, such as salmon. But this doesn’t complete negate the benefits walnuts have for the body!


Monounsaturated fats (MUFAs) have been shown to help lower bad LDL cholesterol helping to decrease your risk of cardiovascular disease. Reseach also shows that MUFAs may improve insulin levels and blood sugar control, which is helpful for those who have Type 2 Diabetes.


1 ounce (about 14 halves) walnuts has: 183 calories, 2 grams fiber, 4 grams protein, 22% recommended Daily Value copper, 48% DV manganese, 11 % DV magnesium, and plenty of antioxidant and healthy fat power!

Wild Salmon with Walnut Pesto Prep time: 5 mins Cook time: 20 mins Total time: 25 mins Serves: 2 to 3 Walnuts and salmon both contain powerful omega-3 fatty acids, a superfat with vast health benefits. This savory combination makes for a delightful meal!

Ingredients

  • 2 fillets salmon

  • ⅓ cup chopped walnuts

  • small handful fresh basil (about ⅓ to ½ cup)

  • 3 Tbsp olive oil

  • ¼ tsp cayenne pepper

  • Salt and pepper to taste

Instructions

  1. Preheat oven to 350F

  2. Blend together walnuts, basil, olive oil, cayenne pepper, and a sprinkle of salt and pepper in a food processor (or Magic Bullet). Blend until only slightly chunky.

  3. Spread pesto in a thin layer on the salmon fillets and bake for 20 minutes. (General rule of thumb when cooking fish: Bake for about 10 minutes per inch of fish thickness.)

Enjoy with a big side of greens – such as roated broccoli!


Enjoy!

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