I’ll be honest, some nights I barely have time to think about dinner, let alone cook something that will benefit my heart. But this walnut crusted salmon? It’s my go-to for those busy evenings when I want something delicious and heart healthy without spending hours in the kitchen.
And bonus… you probably have all of the ingredients in your house!
This recipe was developed in sponsorship with California Walnuts but this blog post was written independently.
Why This Walnut Crusted Salmon is Good For Your Heart
Salmon is amazing because it’s loaded with omega 3 fatty acids, EPA and DHA, which help lower inflammation, blood pressure, and triglycerides. Eating fatty fish at least twice a week is one of the easiest ways to protect your heart. Fatty fish includes salmon, trout, mackerel, sardines and anchovies. Learn more about Atlantic vs Pacific salmon here.
Salmon is part of many heart healthy diet patterns like the DASH diet and Mediterranean diet. It is also one of 39 foods that lower blood pressure and unclog arteries.
And those walnuts? They also bring in omega 3 fatty acids. It is a different form of omega 3 called ALA, a plant-based omega 3 which isn’t absorbed as well as a EPA and DHA but still count. Walnuts also add protein and fiber to this recipe.
Don’t have walnuts? You can swap in pecans or pistachios. Having a handful of nuts a day is recommended when following the Portfolio Diet, a diet designed to lower cholesterol levels.
Research shows regularly eating fatty fish and nuts can improve heart health (1).
How to Make Walnut Crusted Salmon
Here’s the magic: a blender and your oven. That’s all you need to make this walnut crusted salmon!
- Preheat the oven to 375°F .
- Blend walnuts with garlic, dill, olive oil and mustard.
- Press the mixture onto your salmon fillets.
- Bake 15-20 minutes (depending on thickness) until it flakes easily.
Salmon is done when it flakes easily but is still moist, overcooking is the only way to ruin it.
Watch How Easy It Is To Make
Leftover Ideas
Sometimes I make extra because leftovers are a little gift. The next morning, flaked salmon on whole grain toast with ricotta and a squeeze of lemon is my favorite quick breakfast or lunch. Then I’ve reached my recommended intake of two servings a week! A win-win.
Other Omega 3 Rich Recipes
Some of my clients report boredom when trying to meet their recommended two servings of fatty fish a week. Here are some other salmon recipes to keep things interesting. Lemon ginger salmon, 31 low sodium salmon recipe round up, and these salmon nachos!
Final Thoughts
You don’t need to overthink dinner to eat heart healthy. Even on the busiest nights, a few simple ingredients, your blender, and the oven can give you omega 3s, protein, and fiber, all while tasting amazing.
If you make this maple walnut crusted recipe, let me know in the comments below. Would love to hear from you!
Walnut Crusted Salmon
Equipment
- 1 sheet pan
Ingredients
- 3 tbsp Dijon mustard
- 1.5 tbsp maple syrup
- 1 cup walnuts
- 1 clove garlic minced
- 1 tsp lemon juice
- 12 oz salmon 4, 3oz portions
- 3 tbsp fresh dill
- 1 tbsp extra virgin olive oil
Instructions
- Preheat oven to 375°F. Line a large rimmed baking sheet with parchment paper.
- Place walnuts in food processor; coarsely chop. Add Dijon mustard, maple syrup, garlic, lemon juice olive oil and dill; pulse until crumbly. Mixture should stick together.
- Spoon 1/3 cup of walnut crumb mixture over each fillet; gently press the crumb mixture into the surface of the fish.
- Bake until the fish flakes easily with a fork, about 20 minutes, depending on thickness.