Pistachio & Broccoli Pesto-Crusted Salmon/Healthy Fats

Posted on March 23, 2013

It is so important to eat good fats everyday. During the "fat free" craze, people got heavier then ever before. When they take out fat, they replace it with chemicals and or sugar. Fat does not make you fat!  You want to choose your healthy fats from monounsaturated and polyunsaturated fats. Limit your saturated fats and completely get rid of your trans fats. It is so important to incorporate at least 2 or 3 healthy fats into your diet every day.

This recipe is great for that because it includes 3 healthy fats; olive oil, salmon, and nuts. It is also is super quick to prepare. This recipe was featured in the February issue of Shape magazine and is from the book Sodium Girl's limitless Low Sodium cookbook.  I usually change recipes up, but I kept this as is except I cut the toppings in half.  You could use this topping for chicken (cook longer), lean pork, or any kind of fish you choose.  If you don't like pistachios, use walnuts.  Make cooking fun and get creative.  

Pistachio & Broccoli Pesto-Crusted Salmon

serves 4 

prep time 5 minutes

cook time 12 minutes

3/4 cup shelled pistachios

1 garlic clove

2/3 cup broccoli florets

1 cup fresh basil

2 tbsp olive oil

1 tbsp pine nuts

4 3-4 ounce salmon filet , I prefer wild.  Try to stay away from farm raised.

Preheat oven to 375. Line a baking sheet with parchment paper and set aside.

Place pistachios in a food processor, (I used my vitamix) and pulse until roughly chopped.  Set aside.  Add garlic, broccoli, basil, olive oil, pine nuts, and 1 tsp of water to food processor (or vitamix) and pulse until thick consistency is of a thick, chunky puree.  Add more water if necessary.

Put salmon filets on prepared baking sheet, skin side down. Use a spatula to evenly distribute pesto over the filets and top with a quarter of the pistachios. Bake 10 to 12 minutes or until salmon is just pink.

 

 

Serve immediately

 

333 calories, 24 grams fat (3 saturated), 8g carbs, 2g fibers, 61 mg calcium, 2 mg iron, and 43 mg sodium prepared as directed above.  I cut my toppings in half and so it was much less less than this.

 

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