Pistachio Crusted

Wild Caught Alaskan Salmon

Adapted from allrecipes.com

Serves 4

Gluten free, soy free, egg free

We have a lot of salmon in our freezer since my husband went fishing in Alaska during the summer, so I am always trying to find some new ways to cook it.

This recipe is delicious.

Ingredients

  • 1 cup crushed pistachios (use a small food processor or pound with a mallet or chop up with knife)
  • 6 T. gluten, dairy free breadcrumbs (I use Kinnikinnick which is allergen friendly)
  • 1 T. dairy free parmesan cheese (I use Follow  Your Heart brand)   but I did omit if for this recipe
  • 4 T. Ghee or melted butter (ghee has the casein removed for those who are dairy/casein sensitive)
  • 4 salmon filets
  • s/p
  • 2 T. avocado oil (more as needed)
  • 3-4 T. Dijon mustard
  • Italian seasoning (if desired to add to plain breadcrumbs or other herb blend)

Directions

  1. Preheat the oven to 375 degrees F.
  2. Combine the pistachios with the breadcrumbs, seasoning and butter or ghee in a bowl and blend. If the mixture is still dry, you may need to add a bit more melted butter or ghee
  3. Season the salmon with s/p. Heat the avocado oil in an oven proof pan and sear the salmon flesh side down over medium heat for 2 to 3 minutes. Turn off the heat and flip the salmon over.
  4. Brush the salmon with the Dijon mustard. Top with the pistachio mixture, pressing it down onto the salmon
  5. Bake in the oven for around 10-12 minutes.

Note: you can use an oven proof skillet for less mess and clean up or transfer from skillet to baking dish for the oven. I use my cast iron skillet and transfer the fish in the pan right into the oven.

I have not been able to find shelled pistachios at my local health store so I spend the time shelling listening to COVID 19 podcasts!

I apologize, the recipe card insert was not working-I will update this with recipe card with nutrient info when able to!

Benefits

Salmon: Salmon is rich in protein and omega 3 fatty acids as well as many vitamins and minerals including vitamin D with around 500 IU in a 4- ounce serving. It can support brain, joint, eye, mood and heart health. Avoid farm raised salmon to avoid heavy metals such as mercury, persistent organic pollutants and pesticides and GMO feed from farm raised salmon. (unfortunately if eating salmon while out to eat, it is more often than not farm raised and this also changes the omega 3/omega 6 content and ratio) While salmon is mostly known for its fish oil content, salmon also contains small bioactive protein molecules that help support joint cartilage ad control inflammation in the digestive tract. Wild caught should come from Alaska, Norway or New Zealand. Four ounces of salmon contains 160 calories, and roughly 2 grams of omega 3 fatty acids. Half of this omega 3 content is in DHA form, another 1/3 as EPA. It has 26.6 grams of protein in a four- ounce serving.

Pistachios: Pistachio nuts are actually seeds. They are rich in antioxidants including beta carotene, lutein and vitamin E. They are also a rich source of vitamins and minerals including a rich potassium source. Consuming pistachios can help with maintaining healthy cholesterol and blood pressure levels, and support a healthy weight and also has anti-inflammatory effects. Avoid pistachios in a bleached shell as this impacts the quality of the pistachio.