Are you eating enough fish? The American Heart Association (AHA) recommends that we consume at least 2 servings of fish per week. Fish is a good source of protein, iron, and omega-3 fatty acids. Omega-3 fatty acids reduce inflammation in the body, lowering the risk of heart disease and other chronic diseases. However, many American adults are not meeting the recommendations for fish and omega-3 fatty acids. Here is an easy and nutritious recipe to get those heart-healthy omega-3s in!

For this recipe, chopped pecans and panko breadcrumbs are used to make a crust that goes on top of the salmon. Pecans are rich in antioxidants and contain healthy fat, fiber, protein, and magnesium. The contrast between the sweetness from the maple syrup, the tanginess from the mustard, and the crunchiness from the panko breadcrumbs make this dish delicious! This pecan crusted maple Dijon salmon is bursting with flavor and only takes 12-15 minutes to cook in the oven.

Pecan Crusted Maple Dijon Salmon

Makes 4 servings

Ingredients

4 (4 ounce) salmon fillets
1 tablespoon Dijon mustard
1 tablespoon maple syrup
1 tablespoon olive oil
1/3 cup panko breadcrumbs
1/3 cup pecans, chopped
1 tablespoon fresh thyme, chopped
Salt
Pepper

Directions

Preheat the oven to 400°F.
In a small bowl, mix the Dijon mustard, maple syrup, and olive oil together and set aside.
In a separate bowl, mix the panko breadcrumbs, pecans, and thyme together.
Pat salmon fillets dry with paper towel and season each one with salt and pepper to taste.
Place the fillets on a greased baking sheet and spread the maple-Dijon mustard mixture on top of each piece of salmon.
Press the panko-pecan mixture on top of each fillet.
Bake for 12-15 minutes in the oven and until the crust is lightly browned. It is ready if it flakes easily with a fork.

Reference:
Papanikolaou Y, Brooks J, Reider C, Fulgoni VL: U.S. adults are not meeting recommended levels for fish and omega-3 fatty acid intake: results of an analysis using observational data from NHANES 2003–2008. Nutrition Journal. 2014, 13:31

By Joanna Li, R.D. - Expert Dietician