Pistachio Crusted Salmon
Pistachios, salmon, and pine nuts stand out for their exceptional health benefits. Each of these foods brings unique nutritional advantages as well as packing a delicious punch, making them excellent choices for a balanced and health-conscious diet.
Pistachios: The Heart-Healthy Snack
Pistachios are not only delicious but also packed with nutrients that promote heart health.
Rich in monounsaturated fats, these nuts help lower bad cholesterol levels, reducing the risk of cardiovascular diseases. They are also a good source of protein, fiber, and antioxidants, including vitamin E and polyphenols, which protect cells from damage. In one 2010 study, people who ate either one or two servings of pistachios per day for 4 weeks had greater levels of two antioxidants, lutein and vitamin E, compared with those who did not eat pistachios. (1)
Furthermore, two of the most abundant groups of antioxidants in pistachios — polyphenols and tocopherols — may help protect against cancer and heart disease. (2,3)
Moreover, pistachios have a low glycemic index, making them a suitable snack for maintaining stable blood sugar levels. According to one review of 11 studies, regular consumption of pistachios may be linked to a reduction in body mass index. However, the review also noted that pistachios were not associated with changes in body weight or belly fat. (4)
Another 24-week study in participants with excess weight showed that those who consumed 20% of calories from pistachios lost 0.6 inches (1.5 centimeters) more from their waistline than those who did not eat pistachios. (5)
Salmon: The Omega-3 Champion
Salmon is high in omega-3 fatty acids, essential for heart and brain health. These healthy fats reduce inflammation, lower blood pressure, and decrease the risk of chronic diseases like heart disease and arthritis. Generally, most health organizations recommend that healthy adults get a minimum of 2.5g–1g of combined EPA and DHA per day. (6) Farmed salmon has 2.3 grams of omega-3, while the same portion of wild salmon contains 2.2 grams of omega 3.
Additionally, salmon is a great source of vitamins B12 and D, and minerals such as selenium. Regular consumption of salmon supports muscle health, boosts the immune system, and enhances cognitive function. This is in part due to its high protein intake as a 3.5-ounce (100-gram) serving of salmon contains 22–25 grams of protein.
Salmon contains the antioxidant astaxanthin which is responsible for the orange hue of the fish. Research suggests that astaxanthin may reduce inflammation, decrease oxidative stress, and protect against the buildup of fatty plaque in the arteries, which could potentially reduce the risk of heart disease. (7)
Pine Nuts: The Tiny Nutrient Powerhouse
Pine nuts, though small, are rich in healthy fats, protein, and dietary fiber, contributing to satiety and weight management. Pine nuts are also an excellent source of magnesium, which plays a crucial role in energy production, bone health, and regulating blood sugar levels as well as managing stress, anxiety and sleep issues.
Furthermore, they contain pinolenic acid, which may help reduce appetite and promote heart health by lowering LDL cholesterol levels. Pinolenic acid may help lower LDL cholesterol levels in the blood. Rat studies have suggested that pinolenic acid causes the liver to take up and metabolize more LDL cholesterol from the blood. (8)
Incorporating this easy and delicious pistachio and pine crusted, salmon, into your diet is simple and versatile.
References
- https://jn.nutrition.org/article/S0022-3166(22)07079-1/fulltext).
- https://pubmed.ncbi.nlm.nih.gov/26148925/
- https://pubmed.ncbi.nlm.nih.gov/28990504/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7447407/.
- https://pubmed.ncbi.nlm.nih.gov/24377454/).
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4537707/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7723678/
- https://pubmed.ncbi.nlm.nih.gov/15357026/
Pistachio Crusted Salmon
Ingredients
- 1/2 cup Pistachios (removed from shell)
- 1/4 tsp Sea Salt
- 1 1/4 cup Pine Nuts
- 1 Garlic (clove, minced)
- 2 cups Parsley (chopped)
- a/4 cup Extra Virgin Olive Oil
- 1 Lemon (Juiced)
Notes
- Preheat oven to 375ºF (191ºC). Line a baking sheet with parchment paper.
- Place pistachios and sea salt in a blender and pulse just until coarse but not into a fine powder. (Do not over process!)
- Lay fillets on the baking sheet and coat with the pistachio mixture. Place in the oven and bake for 15 minutes or until fish flakes with fork.
- Meanwhile, create your pesto by combining the pine nuts, garlic, parsley, olive oil and lemon juice in the food processor. Blend until smooth and transfer to a jar.
- Remove the salmon from the oven. To serve, plate the salmon and add a spoonful of pistachio pesto and garnish with a lemon wedge. Enjoy!
