a heart-healthy restaurant meal at home

Posted on February 24, 2012


It’s Heart Health Month, and honestly, I haven’t given you very many heart healthy recipes {mini Oreo filled chocolate chip cookies, icing, and sugar cookies aren’t exactly healthy – oops}. So to make up for it, here is a really heart healthy recipe.

Salmon, pistachios, garlic, parsley, and whole wheat bread – all heart healthy ingredients:

  • Salmon is an excellent source of omega-3 fatty acids, Vitamin D, and Vitamin B12
  • Pistachios are full of heart-healthy fat, potassium, Vitamin B6, fiber, and phytosterols (compounds that help block the absorption of cholesterol)
  • Parsley contains antioxidants, Vitamin K, and folate (which can help reduce your risk of heart attacks & strokes)
  • Garlic has been shown to help reduce blood pressure and decrease LDL (bad) cholesterol
  • Whole wheat bread is a whole grain and full of heart-healthy fiber

Basically, this recipe is a lot of heart-healthy things in one meal!

But who cares if there are a lot of beneficial nutrients or whatever in something if it doesn’t taste good? Food isn’t just about good nutrition; it needs to taste and look pretty, too {in my opinion}. Well, I think this meal looks like something from a restaurant. I know salmon isn’t a top choice on most people’s favorite restaurant meals, but even if you don’t like salmon, this is really good! And it looks like it took a lot of effort, but it’s easy!

I like to serve it with a salad, usually a spinach salad, and some roasted potatoes (full of heart-healthy potassium). You could also roast any other vegetable to serve with your salmon.

Pistachio & Herb Crusted Salmon

Serves 4

  • 3 slices 100% whole wheat bread, torn
  • 1 cup fresh parsley
  • ½ cup shelled pistachios
  • 1 garlic clove, minced
  • 1 TBSP olive oil
  • 1 tsp salt-free seasoning (like The Delicious Dietitian Seafood Spice Blend)
  • ¾ tsp salt, divided
  • ¼ tsp ground pepper
  • 4 (4-6 ounces) skinless salmon fillets, preferably wild, Alaskan salmon
  • 2 TBSP Dijon mustard

Preheat oven to 450°. Line a baking sheet with aluminum foil, and set aside.

In a food processor, combine bread, parsley, pistachios, garlic, olive oil, salt-free seasoning, ¼ tsp salt and pepper. Pulse until coarse crumbs form.

Place salmon on prepared sheet. Sprinkle remaining ½ tsp salt on salmon. Spread fillets with Dijon mustard, and press the bread crumb mixture onto all sides of the salmon. Make sure it sticks to the salmon.

Bake until the salmon is cooked & opaque throughout, 12 to 15 minutes. Enjoy!

I shared this on Healthy Food for Living for the Love Your Heart – A Month-Long Celebration of Heart Healthy Recipes from Cara’s Cravings

I also shared this on Eat at Home Ingredient Spotlight: Fish and Shrimp

Have a great weekend