Omega-3 Rich Salmon with Walnut-Parsley Pesto
Omega-3 Rich Salmon with Walnut-Parsley Pesto is a nutritious dish that supports heart health, reduces inflammation, and provides essential nutrients while being part of a balanced diet.
Nutritional Insights:
Calories: 524 kcal Vitamin B₁: 0.3 mg Potassium: 864 mg
Protein: 42g Vitamin B₂: 0.6 mg Calcium: 17 mg
Fat: 39g Niacin: 25.3 mg Magnesium: 62 mg
Carbohydrates: 1g Vitamin B₆: 1.2 mg Iron: 1 mg
Roughage: 0.7g Folate: 119 μg Iodine: 11 μg
Vitamin A: 0 mg Pantothenic acid: 0 mg Zinc: 0.3 mg
Vitamin D: 7.6 μg Biotin: 3.6 μg Saturated fatty acids: 6.9 g
Vitamin E: 8.7 mg Vitamin B₁₂: 7.8 μg Uric acid: 1 mg
Vitamin K: 14.9 μg Vitamin C: 4 mg Cholesterol: 116 mg
Nutritional Insights:
High in Omega-3 Fatty Acids: Omega-3 fatty acids are crucial for cardiovascular health, reducing inflammation, and supporting brain function. Salmon is one of the richest sources of omega-3 fatty acids, which can help lower blood pressure, reduce triglycerides, and slow the development of plaque in the arteries[1][2].
Rich in Protein: Both salmon and walnuts provide high-quality protein, which is essential for muscle repair, bone health, and maintaining overall body functions. Protein also helps in muscle building and repair, especially useful post-workout[1].
Antioxidant Properties: Walnuts are not only a good source of protein and healthy fats but also contain antioxidants that help fight oxidative stress in the body. These antioxidants can contribute to better health and prevent disease[3].
Provides Healthy Fats: The combination of omega-3 fatty acids from salmon and healthy fats from walnuts contributes to overall heart health and helps maintain healthy cholesterol levels[1][3].
Vitamins and Minerals: This dish is also a good source of various vitamins and minerals. Salmon is rich in B vitamins, particularly vitamin B12 and niacin, which are crucial for energy production and maintaining proper function of the nervous system. Walnuts provide minerals such as magnesium and phosphorus, important for bone health and metabolic functions[1][3].
Low in Saturated Fat: Compared to other protein sources like red meat, salmon offers high-quality protein with lower levels of saturated fat, making it a healthier option for heart health[1].
Dietary Fiber: While salmon does not contain fiber, the addition of parsley and possibly other vegetables or nuts in the pesto provides dietary fiber, which aids in digestion and promotes a feeling of fullness, helping with weight management[3].
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*Notes:
Parsley Pesto Variations:
You can mix parsley with cilantro for the pesto which adds a fresh, herby flavor that compliments the salmon well. This variation introduces a slightly different taste profile that can refresh the traditional pesto flavor [1].
Vegetarian and non-dairy alternatives:
You can replace the salmon with a plant-based source of Omega-3s such as flaxseeds or chia seeds incorporated into a dish.
Serving Suggestions:
Serving the salmon with pasta is recommended to soak up the extra juices, providing a hearty and satisfying meal [1].
Walnut Parsley Gremolata can be used not only on salmon but also on other types of fish, and meat, or even as a dressing for vegetables and salads, showing its versatility [2].
Creative Uses for Leftovers:
Use any leftover salmon for making salmon sliders with Kalamata Yogurt Sauce, which can be served at casual gatherings or as a snack, adding a creative twist to the use of leftovers [1].
Accompaniments:
