Tag Archives: fish recipes

Pistachio-crusted baked salmon

 

You may have heard that nuts of all kinds are good for you, in small amounts. They all contain healthy protein, and some level of good fats. A personal favorite since I was a kid, pistachios are a great choice. Grown in bunches on bushy trees, pistachios are available year round.

Regular consumption of pistachios in the diet helps to lower total as well as bad LDL cholesterol and increases good HDL cholesterol levels within the blood. They are a part of the Mediterranean diet, which is high in heart-healthy fats such as olive oil and avocado, as well as vegetable-heavy and fish friendly.

Research studies suggest that Mediterranean diet that is rich in dietary-fiber, mono-unsaturated fatty acids, and antioxidants help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile. Pistachios also contain many antioxidants, carotenes, multiple minerals, B vitamins, and vitamin E.

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Though a good thing, you can get too much. They contain about 550 calories per 100 grams, so as with most good things you need to exercise restraint. A tough task indeed when you have a bowl for shells and a bag of nuts. I know I’ve looked down to see a pile of shells much larger than I thought possible many a time.

While I love pistachios plain in the shell, I also love combining multiple heart-healthy options into a tasty health bonanza. What could be more heart-healthy than a salmon fillet?! With tons of omega-3 fatty acids and protein of its own, salmon is one of my favorite types of fish to cook and eat. Since I also already had pistachios lying about, they seemed a natural match.

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And since I have just done a post about sweet Brown Sugar & Maple Apple Glazed Salmon, this recipe will take the fish in the savory direction.

Ingredients:

  • 2 4-oz salmon fillets
  • 1/4 cup crushed pistachios
  • 1/3 cup bread crumbs
  • 2 tbsp plain yogurt (or mayo)
  • Cooking oil

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Step 1: Shell and crush the pistachios. I put them in a plastic bag and slammed them with my rolling pin. Put on a flat plate with the bread crumbs. You could use crushed crackers or flour here too.

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Step 2: Smear 1 tbsp yogurt onto each fillet. Don’t be afraid to get messy and use your hands.

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Step 3: Place the yogurt-smeared side down on the nut and bread mixture and press. This creates the crunchy coating on the fish. The yogurt helps keep the moisture in while the nuts give it texture and great flavor.

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Step 4: Spray an oven-safe baking pan with cooking oil, and place the fillets inside. Bake at 350 for 15-20 minutes, until fish is light pink and flakes easily with a fork.

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The fish cooks up nice and juicy, with just a hint of nutty flavor and a crisp outer coating. You can use a beaten egg or milk or mayonnaise in place of yogurt, and other types of nuts, or none at all if you have allergies.

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As you can see, I served mine with a baked potato and sweetly addictive and stunningly easy Mexican street corn.

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So do your heart and your taste buds a favor, and cook this up for dinner soon!

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Brown Sugar and Maple-Apple Glazed Salmon

 

Salmon is one of my favorite kinds of fish. As I’ve said before, white fish are awesome because they are so versatile, but salmon can hold many bolder flavors while also bringing its own flavor profile to the table. With the mainstream becoming more aware of its amazing protein punch and heart-healthy omega-3s, salmon is increasingly becoming a popular protein option for any meal.

Salmon has a stronger fishy taste than some, but that definitely depends upon how you cook it and what you serve it with. There are so many good options for salmon; including grilling, broiling, sauteing, and baking.

Salmon can easily be paired with something savory or sweet. One of my favorite things to incorporate is brown sugar. The sweet, caramely notes work wonders to bring out the fish’s unique layers of taste. And to go with brown sugar, butter and apples are natural accompaniments.

Ingredients:

  • 2 3-oz salmon fillets (or one big 6 oz-er)
  • 2 tbsp brown sugar
  • 2 tbsp butter
  • 1 medium firm apple (such as Gala or Fuji)
  • 1/4 cup apple juice or cider
  • 2 tbsp maple syrup

Veggie Rice

  • 3/4 cup uncooked rice
  • 1 small zucchini
  • 1 cup fresh spinach
  • Garlic salt to taste

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Step 1: Dice the apple into small bite-sized pieces. In a frying pan over medium heat, add the butter, apple juice, apples, and maple syrup. Bring to a boil, and simmer 3-5 minutes.

Step 2: Add the salmon fillets and cook 5 minutes. Flip, then sprinkle with brown sugar. Cover and simmer 5-10 more minutes, until sugar is slightly caramelized and the fish is cooked through. It should be light pink in color and flake easily with a fork.

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If you’d like to make this rice as a side, dice up the zucchini. Either in a rice cooker or a sauce pot, add the rice, zucchini, spinach, and 1 1/2 cups of water or stock. In a rice cooker, mix and turn on. Fluff before serving.

If using a pot, bring to a boil, and then simmer on low with the cover on for 20 minutes. Fluff with a fork, and serve alongside salmon with garlic salt to taste.

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The salmon is flaky and sweet, with a sugar glaze and apple flavor. The apples become soft and sweet, almost like having dessert with your dinner!

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