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
- Crunch that counts: Keep the almonds coarsely chopped so they form a crisp, nutty crust that contrasts beautifully with the soft, flaky salmon.
- 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.
- Perfectly flaky: Cook salmon just until it flakes easily to keep it moist and buttery so the natural flavors and healthy fats stand out.
- 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.
- Dill brings a clean, herbaceous finish that pairs naturally with seafood.
- 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.
