Walnut-Crusted Salmon

  October 19, 2011  |    Blog

We like to get our omega-3s from eating fish regularly. Try this recipe to get the right ratio of omega-3 and omega-6 in your diet! We’ve been loving Herbs de Provence and it’s in this recipe, enjoy!


  • ½ cup of white wine
  • ¼ cup of lemon juice
  • 1 tsp of minced garlic
  • 1 tsp of Herbs de Provence (rosemary, thyme, basil, fennel, savory)
  • Salt and pepper to taste
  • 4 – 8oz salmon fillets


  • ½ cup of finely chopped walnuts (you can blend in a food processor whole)
  • ½ cup bread crumbs (Italian flavoring or just add oregano)
  • 1 tbsp olive oil
  • 1 tbsp lemon juice


  1. Mix marinade and coat salmon in a baking pan. Marinate for at least 10 minutes. Preheat oven to 400*F. Bake salmon for 4 minutes to sear. In a small bowl, mix crust ingredients. Take salmon out of oven and lightly brush with marinate. Then sprinkle crust on top. Bake for another 4-8 minutes, or until salmon is cooked and crust is golden brown.
  2. Makes 8- 4 oz servings

Nutrition Facts: Amount per serving Calories: 297.2 kcal
http://www.fitwatch.com/images/transparent.gif Carbohydrate* (10%) 8.21g Protein (44%) 31.1g Total Fat (43%) 14.39g Monounsaturated 3.8g Polyunsaturated7.31 g Saturated1.98g Cholesterol 80.55mg Dietary Fibre 0.95g http://www.fitwatch.com/images/transparent.gifVitamin A70.16 IU Thiamin 0.42mg Riboflavin 0.6mg Niacin 11.99mg Pantothenic acid 2.2 mg Vitamin B6 1.13mg Folate 51.94mcg Vitamin B12 3.46mcg Vitamin C 10.82mg Vitamin E 0.1 mg ATE http://www.fitwatch.com/images/transparent.gifMinerals Calcium 40.58 mg Iron1.8 mg Magnesium 59.59mg Phosphorus 331.88mg Potassium 799.98mg Sodium 196.42mg Zinc 1.29mg Copper 0.51mg

In animals sources of omega-3, there are two components that are important for immune function which are referred to as EPA and DHA. In plant sources of omega-3, such as walnuts and flaxseed, it is a precursor called ALA which must be converted in the body to EPA and DHA. The omega-3 components are building blocks for hormones that control the immune system, cell growth and blood clotting.

In addition to omega-3, there are omega-6 fatty acids which actual promote inflammation, yet are also important in the diet. It is a balancing act between the two essential fatty acids of which we should be getting more omega-3s, and should be cutting back on the amount of omega-6s we consume. Sources of omega-6 are found in processed foods which use refined oils from seeds and nuts. Many snack foods in the American diet use soybean oil which is higher in omega-6, especially when compared to olive oil which contains more monounsaturated fatty acids.

How do you balance omega-3 and omega-6 fatty acids in your diet?

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