Pistachio Crusted Salmon

February 11, 2023 By Pearlman MD's In Dinner, Recipes

Ingredients

  • 2 salmon filets (each filet 3 oz)
  • 1 garlic clove minced 
  • 1 tbsp Dijon mustard
  • 2 tbsp lemon juice (freshly squeezed)
  • 1 tbsp honey or maple syrup
  • ½ cup of raw pistachios, chopped finely 
  • 1 pinch of Sea salt and sprinkle pepper to taste

DIRECTIONS

  1. Preheat the oven to 400F.
  2. Rinsethe  salmon and pat dry. Place salmon filets on a silicone baking sheet on a baking pan. Season with a pinch of sea salt and pepper.
  3. In a small bowl, combine minced garlic, olive oil, dijon mustard, lemon juice, honey/maple syrup. Spread half of this mixture on the salmon filets.
  4. Chop pistachios and add to the remaining mixture. Stir to combine. Pour the remaining mixture on top of salmon filets. 
  5. Bake for around 15 minutes until the salmon is flaky. Remove from the oven, and serve with a fresh raw salad and cooked vegetables. Enjoy!
  • Serving Size: 2
  • Total Prep & Cook Time: 30 minutes

Required Cookware

  • Parchment paper
  • Oven
  • Small mixing bowl

Nutrition Facts

Per Recipe (serves 2)

  • Total calories 614  kcal
  • Carbohydrates 30  g
  • Fiber 3 g
  • Sugar 20  g
  • Fat 31 g
  • Protein 52  g

Per Serving

  • Total calories 307  kcal
  • Carbohydrates 15 g
  • Sugar 10 g
  • Fat 15 g
  • Protein 26 g

Health Facts

Salmon

Recommend wild caught versus farm raised. Evidence suggests that the omega-3 fatty acids from fish have several health benefits including their impact on anti- anti-inflammatory pathways and reduction in cardiovascular risk. Great ways to prepare salmon include the air fryer, baking in the oven, or on a pan with a variety of seasonings and herbs.

 

Pistachios

Compared to other nuts, pistachios have a lower fat and caloric content and contain the highest levels of unsaturated fatty acids, potassium, γ-tocopherol, phytosterols, and xanthophyll carotenoids. Studies suggest that these substances exert antioxidant and anti-inflammatory effects.

 

 

References

Yakubu A, Azlan A, Loh SP, Md Noor S. Can Yellow Stripe Scad Compete with Salmon on Its Role in Platelet Phospholipid Membrane and Its Cardiovascular Benefits? J Obes. 2019 Jul 1;2019:4929131. doi: 10.1155/2019/4929131. PMID: 31354987; PMCID: PMC6636454.

Terzo S, Baldassano S, Caldara GF, Ferrantelli V, Lo Dico G, Mulè F, Amato A. Health benefits of pistachios consumption. Nat Prod Res. 2019 Mar;33(5):715-726. doi: 10.1080/14786419.2017.1408093. Epub 2017 Dec 15. PMID: 29241364.