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Healthy Recipes

RECIPE: Heart Healthy Food: Walnut Crusted Salmon

walnut_salmon

Nutrition is an important part of maintaining a healthly mind, body and spirit, and we like to provide healthy recipes for our readers that include foods high in nutritional value. This one, for Walnut Crusted Salmon, includes two hearth healthy items — Salmon and Walnuts!

Salmon is known as one of the healthiest fish available for consumption – and most experts recommend wild salmon because of the decrease in contamination. Overall, it is high in protein – which is essential for muscle formation – vitamin D and Omega-3 fatty acids. It also contains a variety of minerals, including iron, phosphorus, vitamins A and B, calcium and selenium. Selenium, in particular, is essential for healthy hair and nails, as well as building tissue.

Eating salmon is known to be very beneficial for cardiovascular health, as the Omega-3 fatty acids help lower cholesterol and strengthen the heart muscles. Omega-3’s can also help improve eye health and prevent the formation of many degenerative eye diseases, such as macular degeneration and vision loss, as well as support brain function.

Walnuts are also very beneficial to heart health. Research shows they can help to decrease cholesterol, including LDL, and because of the wide variety of antioxidant and anti-inflammatory nutrients, they have also been linked to anti-cancer benefits.

Enjoy the below recipe and let us know how you like it!

Walnut Crusted Salmon

4 (8 ounce) salmon fillets, skin on

Marinade:
1/2 cup white wine
1/4 cup lemon juice
2 tablespoons extra virgin olive oil
1 teaspoon chopped garlic
1/2 teaspoon crushed thyme
1/4 teaspoon salt
1/4 teaspoon pepper

Crust:
1 cup finely chopped walnuts
1 cup crushed croutons
1 tablespoon chopped oregano
2 tablespoons extra virgin olive oil
2 tablespoons lemon juice

Directions:
Preheat the oven to 400 degrees.

Mix marinade ingredients in a bowl. Add salmon and turn to coat. Let it marinate for 10 minutes.

Meanwhile, in a small bowl, mix walnuts, croutons, oregano, olive oil and lemon juice. On a grill, place salmon meat side down for 4 minutes or until seared. Remove and place on a foil-lined baking sheet, skin side down.

Lightly brush the salmon with marinade. Sprinkle the crust on top, and then bake in oven for 4 to 8 minutes, or until the salmon crust is golden.

Enjoy!

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