Walnut Stuffed Salmon
Source of Recipe
Suzie
Recipe Introduction
Today's easy entree packs a hefty omega-3 punch, as both walnuts and
Salmon rank abundant in omega 3 fatty acids, with spinach lending a
Bit more. And some hearty brown rice rounds out a meal offering
Nutritional and culinary balance.
Here's a bit about walnuts and health:
-- Walnuts rank high among the few non-seafood sources of omega-3
Fatty acids, containing more than any common foods except flax seeds
And fish. The short-chain omega-3s in walnuts are literally essential
To human life and health, and the body uses them to make the even more
Valuable long-chain "marine" omega-3s needed in our cell membranes and
Otherwise found only in fish and algae.
-- Walnuts protect and increase the elasticity of arteries, reduce
Blood inflammation, stickiness and "bad" cholesterol levels
Substantially (Zhao G et al 2004).
-- Walnuts are abundant in potent polyphenol antioxidants, including
Three that researchers described them as "remarkable" (Fukuda T et al
2003).
-- Walnuts are a rare, significant food source of melatonin: a
Powerful antioxidant hormone the body uses to induce and regulate
Sleep and needed to prevent heart disease, diabetes, cancer,
Parkinson's, and Alzheimer's (Reiter RJ et al 2005).
List of Ingredients
Walnut Stuffed Salmon
Walnut Stuffed Salmon
Prep time about 30 minutes.
Recipe courtesy the California Walnut Commission (www.walnuts.org)
Via Vital Choices
Serves 4
2 tsp organic extra virgin olive oil
1/4 cup minced onion
1 clove garlic, minced
4 cups chopped spinach
1/2 tsp sea salt
1/2 tsp organic black pepper
1 cup cooked brown rice
2 tsp lemon zest
1/4 cup aged Cheddar cheese, shredded
1/2 cup chopped organic walnuts
4 (6 oz each) wild salmon fillets
Recipe
Sliced fillets in half lengthwise, and, as needed, through the
Middle to achieve a manageable thickness for rolling.
In a large non-stick skillet, heat oil over medium heat. Add onion;
Cook until tender but not browned, about 5 minutes. Stir in garlic,
Spinach, salt and pepper and cook until spinach starts to wilt, about
3 minutes. Remove from heat.
Add cooked rice to spinach and stir in lemon zest until well combined.
Spread spinach mixture evenly over salmon and sprinkle with cheese and
Walnuts. Roll up gently using toothpicks or butcher's twine to secure.
Place salmon on a parchment lined rimmed baking sheet and bake in 375°
Oven until fish is cooked through, about 10-15 minutes. (Check it
Early and often to avoid overcooking.)
Transfer to platter and let rest 10 minutes. Serve with steamed
Seasonal vegetables or green salad
Nutrition Information:
456 Calories, 28g Total Fat, 5g Saturated Fat,
8g Monounsaturated Fat, 12g Polyunsaturated Fat, 0g Trans Fat,
74mg Cholesterol, 533mg Sodium, 22g Total Carbs, 7g Dietary Fiber,
33g Protein
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