Recipe: Walnut Coated Salmon

Avatar photo Staff August 30, 2018 at 3:43 pm
walnut coated salmon
Want to make a fish already high in Omega 3 even better? Add a coating made with walnut flour or hazelnut flour to give your salmon some extra zing. Plus, by adding just a tablespoon of walnut flour, you are increasing your intake of healthy fats.
INGREDIENTS
Salmon fillets
1 cup walnut or hazelnut flour
Salt and Pepper to taste
1/2 tsp. garlic powder
1/4 tsp. paprika
1 egg
DIRECTIONS
Combine the walnut or hazelnut flour, salt, pepper, garlic powder and paprika in a bowl. Whisk an egg in a bowl. Dip the salmon fillets in the egg, and then dredge in the bowl of dry ingredients. Bake at 350 degrees until done.

More about walnuts

  • are a rich source of alpha-linolenic acid, the plant form of omega-3 fatty acids. One ounce of of walnuts (about 12 to 14 halves) contains 2.6 grams of ALA (more than any other nut).
  • contain 4 g protein and 2 g fiber (8% of the recommended daily intake) per ounce.
  • are rich in antioxidants, including vitamin E and selenium. According to the American Journal of Clinical Nutrition, walnuts are second to blackberries in antioxidants.
  • are linked to improved vascular function, decreased total and LDL (“bad”) cholesterol levels, increased HDL (“good”) cholesterol levels, decreased inflammation, cognitive benefits, and improved heart health.

Walnut Nutrition Facts (per 1 oz.* raw): 190 calories, 18 g fat (2 g saturated fat, 3 g monounsaturated fat, 13 g polyunsaturated fat of which 2.6 g are alpha-linolenic acid), 0 mg cholesterol, 1 mg sodium, 4 g carbohydrate, 2 g fiber, 4 g protein, 125 mg potassium, 30 mg calcium, 5% iron, 11% magnesium

*1 oz. walnuts = 1/4 cup shelled halves or pieces = 14 halves

(Information from https://jessicalevinson.com/walnut-nutrition/)