Walnut-Rosemary Crusted Salmon

This recipe features three excellent sources of omega-3 fats.

Cook Time: 10 minutes

Total Time: 10 minutes

Serves: 4

Ingredients

2 teaspoons Dijon mustard

1 clove garlic, minced

¼ teaspoon lemon zest

1 teaspoon lemon juice

1 teaspoon chopped fresh rosemary

½ teaspoon honey

½ teaspoon kosher salt

¼ teaspoon crushed red pepper

3 tablespoons panko breadcrumbs

3 tablespoons finely chopped walnuts
Walnuts are a rich source of alpha-linolenic acid (ALA), one of the three types of omega-3 fats!

1 teaspoon extra-virgin olive oil
EVOO is a great source of omega-3 fats! Cooking with olive oil is probably the easiest way to increase your daily intake of omega-3s!

1 (1 pound) skinless, wild-caught salmon fillet, fresh or frozen
Fatty fish, like salmon, are bountiful sources for omega-3s! This is the recipe’s star player!

Olive oil cooking spray

Chopped fresh parsley and lemon wedges for garnish

Instructions

Preheat your oven to 425°F. Line a large-rimmed baking sheet with parchment paper.

Combine 2 teaspoons of mustard, garlic, ¼ teaspoon of lemon zest, 1 teaspoon of lemon juice, 1 teaspoon of rosemary, ½ teaspoon of honey, ½ teaspoon of salt and ¼ teaspoon of crushed red pepper in a small bowl. Combine 3 tablespoons of panko, 3 tablespoons of walnuts and 1 teaspoon of olive oil in another small bowl.

Place the salmon on the prepared baking sheet. Spread the mustard mixture over the salmon and sprinkle it with the panko mixture, pressing down to ensure it sticks. Lightly coat the top of the dressed salmon with cooking spray.

Bake the salmon until it flakes easily with a fork, about 8 to 12 minutes, depending on thickness.

Top the salmon with parsley and serve with lemon wedges, if desired.

Bonus: See how many more sources of omega-3 fats you can squeeze into one meal! You could assemble a salad made of dark, leafy greens to pair with this salmon, top it with freshly sliced avocado, and use walnut-oil-based dressing for three more sources of omega-3s!

Recipe adapted from eatingwell.com