Almond-Crusted Salmon with Spinach

Servings: 4 Serving size: 1 fillet

Prep time: 25 minutes Total time: 25 minutes

INGREDIENTS:

Zest and juice of 1 lemon

ó cup sliced unsalted almonds, coarsely chopped

Tbsp. dried dill

2 Tbsp. olive oil, divided

2 tsp. black pepper

4 salmon fillets, about 4 ounces each (or any light white fish)

4 tsp. Dijon mustard

2 tsp. minced garlic

1 pound baby spinach, roughly chopped

1/4 cup panko style breadcrumbs

PREPARATION:

1) Preheat oven to 400 degrees. Spray a rimmed baking sheet with cooking spray.

2) Combine lemon zest, almonds, dill, 1 Tbsp. oil and black pepper in a small bowl. Mix well.

3) Place fish on prepared baking sheet and spread 1 tsp. mustard on each fillet. Press the almond mixture into the mustard, dividing evenly among fillets.

4) Bake the fish until it is opaque in the center, about 7-9 minutes.

5) Meanwhile, heat 1 Tbsp. olive oil in a pan over medium heat. Add garlic and cook for 1 minute. Add spinach and lemon juice. Cook until just wilted, stirring often, about 2-4 minutes.

6) Serve the fish over a bed of spinach.

NUTRITION FACTS:

Total calories: 330 cals

Total fat: 17 g

Saturated fat: 2 g

Protein: 29 g

Total Carbohydrate: 18 g

Dietary fiber: 8 g

Sodium: 360 mg

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Choosing recipes with ingredients like salmon, nuts, and leafy greens is a delicious way to nourish your heart.

Fish cooks quickly, so it’s a great way to get a healthy dinner on the table fast. Salmon has a rich, buttery, yet mild flavor so it’s a good way to introduce fish to your family.

This almond crusted salmon recipe has a synergy of ingredients that are central to supporting long term cardiovascular health.

Nutrients that benefit the heart

Salmon

• Contains Omega-3s help lower triglycerides and reduce inflammation
• Provides vitamin D, B12, and selenium to support heart and blood vessel health

Almonds

• Heart healthy monounsaturated fats help improve cholesterol levels
• Fiber, magnesium, and vitamin E support healthy blood pressure and protect arteries

Spinach

• Potassium and magnesium help regulate blood pressure
• Antioxidants and vitamin K support circulation and vascular health

Fiber for Cholesterol and Gut Health

• This dish provides about 4.5 grams of fiber, largely from almonds and spinach.
• Fiber helps lower LDL cholesterol and supports a healthy gut microbiome, which is increasingly linked to cardiovascular wellness.

Cooking tips for flavor and texture success

1. Crunch that counts: Keep the almonds coarsely chopped so they form a crisp, nutty crust that contrasts beautifully with the soft, flaky salmon.
2. Bright binder boost: Dijon mustard adds tang without excess sodium and and lemon zest brings in fresh citrus notes that balance the richness of the fish.
3. Perfectly flaky: Cook salmon just until it flakes easily to keep it moist and buttery so the natural flavors and healthy fats stand out.
4. Quick sauté, fresh taste: Wilt the spinach briefly with garlic to preserve its color and fresh taste while adding a savory layer that ties the whole dish together.
5. Dill brings a clean, herbaceous finish that pairs naturally with seafood.
6. Garlic sautéed spinach adds savory warmth and an earthy complement to the crisp salmon topping.

Boost fiber even more with a whole grain side dish

Serve with an ancient grain like farro to add additional soluble fiber, plant compounds, and steady energy release that supports heart health.