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Easy Holiday Recipe For Eye Health: Nutrient-Rich Walnut Crusted Salmon

Posted by Talin Amadian on December 21, 2021 at 10:15 AM
Talin Amadian
Dr. Talin Amadian is a practicing optometrist, writer and content contributor for Optoprep. She graduated from Western University of Health Sciences College of Optometry and continues to practice in Southern California. Her clinical training includes Neuro-Ophthalmology, Cornea and Refractive Surgery, Glaucoma and Ocular Disease. Dr. Amadian takes pride in educating patients and providing specialized care and education based on each patient’s needs. She is passionate about dry eye treatment and management. During her spare time, she enjoys mentoring and helping prospective optometry students succeed.

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OP-1Wild-caught salmon is one of the best sources of Omega-3’s which are essential for ocular surface health. Run out of ideas on how to prepare salmon?

Walnuts are another great source of omega-3’s among other nutrients, and these two superfoods together can make a delicious and healthy holiday meal!

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Here’s a recipe for walnut-crusted salmon to serve at a holiday party and beyond!

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Ingredients

  • 2 teaspoons Dijon mustard
  • 1 clove garlic, minced
  • ¼ teaspoon lemon zest
  • 1 teaspoon lemon juice
  • 1 teaspoon chopped fresh rosemary
  • ½ teaspoon honey
  • ½ teaspoon kosher salt
  • ¼ teaspoon crushed red pepper
  • 3 tablespoons panko (or italian) breadcrumbs
  • 3 tablespoons finely chopped walnuts
  • 1 teaspoon extra-virgin olive oil
  • 1 (1 pound) skinless wild-caught salmon fillet, fresh or frozen
  • Olive oil cooking spray
  • Chopped fresh parsley and lemon wedges (optional)

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Instructions

- Preheat oven to 425 degrees F. Line a large rimmed baking sheet with parchment paper or aluminum foil. 

- Combine mustard, garlic, lemon zest, lemon juice, rosemary, honey, salt, and crushed red pepper in a small bowl. Combine bread crumbs, walnuts, and oil in another small bowl.

- Place salmon on the prepared baking sheet. Spread the mustard mixture over the fish and sprinkle with the breadcrumb mixture, pressing to adhere. Lightly coat with cooking spray.

- Bake until the fish flakes easily with a fork, about 8 to 12 minutes, depending on thickness.

- Garnish with parsley or lemon wedges and serve! 

(Recipe adapted from eatingwell.com)

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