Salmon Week – Pecan Crusted Salmon

Salmon

Photo by: David Beeler

 

Welcome to my first “Feature Week” during which I feature 1 main ingredient, write about it, provide you with great info AND delicious recipes.  This week is Salmon Week and not only will I share with you some amazing recipes, but I also want to share with you some useful info around salmon that falls in the “awesome-to-know category”.

So, let’s get started!

This Pecan Crusted Salmon recipe takes me back to the time that my husband and I had just moved in together.  A small apartment in Hollywood, with a kitchen the size of a nice-sized pantry; hardly any counter space and definitely too small for 2 people.  This was one of our favorite recipes back in the day.  We’d have it for date night, we served it when guests came over.  It was always a success.  AND it allowed me to spend time with my Love (or my guests), instead of slaving away in a kitchen without AC.

Salmon is such a versatile fish.  When baked, it is mild in flavor, when smoked, the flavor increases and depending on how it is prepared those flavors can be enhanced even more.

It is one of those types of fish that is considered to be incredibly healthy, and one of the reasons is, that it’s not just high in protein, but high in lean-protein (meaning that it is rich in protein but contains little to no fat).  Our bodies break down protein to produce amino acids, the building blocks of lean muscle.  The California Salmon Council states that in addition, protein regulates your metabolism, aiding in maintaining a healthy weight.  Skinny jeans, here we come!

Omega-3 fatty acids rock.  We’ve read it, our doctor has told us, we know.  But do we know why?  Here’s the scoop:
Omega-3 fatty acids work as an anti-inflammatory and they help our body produce a hormone called “leptin”, which helps regulate your metabolism.  The also help prevent cancer cell growth, AND they keep your arteries nice and clean and prevent them from thickening.  So yes, Omega-3 fatty acids rock and…salmon has it!

My husband and I have a faithful relation with our family practitioner.  Every year we go see her to have our physicals and most of the time we’re fine.  A few years ago, my husband was told that his cholesterol was on the high side.  His bad cholesterol that was.  His good cholesterol was on the low side.  Confused?  Let’s take a look:
HDL – Good cholesterol.  Key to good heart health.
LDL – Bad cholesterol.
Trans fat – Bad fat.  Increases bad LDL -> increased risk of Type 2 Diabetes, strokes and heart attack.  Not good.  It’s a hot topic these days and not without reason.  You see it on any label: run, don’t walk.
The cool news: not only is salmon incredibly low in trans fat (good), it actually works to improve the HDL  (awesome).  So, we eat salmon pretty regularly.  David started working out and is not only looking fitter, but his cholesterol has gone down.  Yay for me!  (I like this guy and would like to have him around for a while longer.)

And as if all this goodness isn’t good enough, salmon also provides us with a beautiful dose of Vitamin D, Niacin, B12, B6, selenium and magnesium.  Many people resort to taking their multi-vitamins, but honestly, a varied and well-balanced diet, provides you with most, if not all of it.  Simply put: a 4-ounce serving of salmon, gives you all the vitamin D and half of the vitamin B12 that is required in a day.  Yep, Salmon rocks.

So, now that we’ve looked at all the awesome things salmon does for our health, let’s get cooking!

 

Salmon

Pecan Crusted Salmon

Ingredients:

  • 2 skinless salmon fillets
  • 1 tbsp + 1 tbsp. unsalted butter, melted – divided
  • 1 tsp. whole grain mustard
  • 1 tsp. Dijon mustard
  • 1/4 cup Panko breadcrumbs
  • 1 1/2 tbsp. parsley, finely chopped
  • 1/4 cup + 1 tbsp. pecans, finely chopped
  • Kosher salt
  • pepper

 

Directions:

  • Preheat the oven to 375 degrees F. and grease the bottom of an oven dish with butter.
  • Place the salmon fillets in the oven dish and brush the tops with 1 tbsp. melted butter.
  • Season the buttered tops of the salmon with salt & pepper.
  • Mix the whole grain and Dijon mustard together and with a clean brush, apply the mustard to the top of the salmon.
  • Add 1 tbsp. butter to the breadcrumbs and mix well.
  • Add the parsley, pecans, 1/4 tsp. Kosher salt and 1/8 tsp. pepper to the Panko crumbs.
  • Top the salmon fillets with the pecan / breadcrumb mixture and bake the salmon for 20 minutes at 375 degrees.

Serves: 2

Enjoy!

(Recipe by: Marieke, aka HRH Mommy)

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2 Responses to Salmon Week – Pecan Crusted Salmon

  1. Pamela S says:

    Love the breadcrumbs with the nuts for what must be extra crispiness action? Sounds delicious. Will try.

    • Marieke says:

      They definitely add some crispiness, but the pecans actually add their nutty flavor as well. The breadcrumbs also have the dual purpose of keeping the crust “together”. If you only use nuts, they wouldn’t stay “in place”. Hope you’ll enjoy it. Let me know when you’ve tried it.

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