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Pecan Crusted Salmon

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pecan crusted salmon omega 3 low carb

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We all know that salmon is high in Omega 3 fatty acids, can help lower inflammation, and is a great source of protein. It tastes great on the grill but I also love baking it in the oven or searing it on the stove top!  I always choose wild caught salmon versus farmed due to the antibiotics that are used in farmed raised fish.

This recipe is so simple, yet extremely flavorful despite the minimal ingredients that I used. The salmon tastes so refreshing from the fresh herbs and lemon flavor,  and the pecans really just made the salmon taste that much better. I usually like to pair this with zucchini noodles, arugula, coconut rice, or just a big bowl of vegetables and avocado!

Further Food Commentary:

The fiber content of pecans aids in colon health and constipation. Pecans also contain oleic acid, a fatty acid that reduces the risk of breast cancer and is phosphorus rich, aiding in bone and teeth health. Numerous studies find that the fish oil in salmon may help protect brain health and reduce risk of heart disease. Plus, salmon is rich in B vitamins, potassium, selenium, which can help protect against bone health and reduce the risk of cancer.

By Nikki Nies, MS,RD, LD

Pecan Crusted Salmon

Stars ( Reviews)

  • Prep Time:5 minutes
  • Cook Time:15 minutes
  • Servings: 2

Ingredients

Salmon
3/4-1 pound wild salmon
1 tablespoon coconut oil
1/2 lemon

Pecan crust
1/2 cup pecans, crushed
1/2 cup parsley
few pinches of sea salt
few pinches of pepper

Instructions

1. Preheat the oven to 400 degrees and line a baking sheet with parchment paper.

2. Place the salmon on the parchment paper. Lightly coat the salmon with coconut oil and squeeze lemon on each.

3. For the crust, add the pecans, parsley, sea salt, pepper, and garlic to your food processor and grind until fine.

4. Place the pecan mixture on top of the salmon and press down firmly.

5. Bake in the oven on the bottom rack at 400 degrees for 12-14 minutes. Once the salmon is finished cooking (flakes with fork), place the salmon under the broiler for 2 minutes on high to give the crust an added crispy texture.

6. Serve immediately.

1. Preheat the oven to 400 degrees and line a baking sheet with parchment paper. 2. Place the salmon on the parchment paper. Lightly coat the salmon with coconut oil and squeeze lemon on each. 3. For the crust, add the pecans, parsley, sea salt, pepper, and garlic to your food processor and grind until fine. 4. Place the pecan mixture on top of the salmon and press down firmly. 5. Bake in the oven on the bottom rack at 400 degrees for 12-14 minutes. Once the salmon is finished cooking (flakes with fork), place the salmon under the broiler for 2 minutes on high to give the crust an added crispy texture. 6. Serve immediately.

Nutrition Information

Per Serving: Calories: 494; Total Fat: 37 g; Saturated Fat: 9 g; Monounsaturated Fat: 11 g; Polyunsaturated Fat: 6 g; Cholesterol: 75 mg; Sodium: 157 mg; Potassium: 196 mg; Carbohydrate: 5 g; Fiber: 3 g; Sugar: 1 g; Protein: 36 g

Nutrition Bonus:

Vitamin C: 46%; Vitamin A: 29%; Iron: 15%; Calcium: 10%

 

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Blair Flynn Health Expert
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