Good-fat salmon and walnuts deliver healthy omega-3s, crucial for mood and brain health. The edamame mash could double as a delicious dip, and it’s filled with protein, choline and complex carbs. The well-rounded meal releases energy slowly without spiking blood sugar.
(dairy free, staff favorite)
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Walnut-Crusted Salmon with Edamame Mash
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Ingredients
- FOR THE EDAMAME MASH:
- 2½ cups (one 12-ounce bag) frozen organic edamame beans, shelled
- ¼ teaspoon salt
- ¼ teaspoon pepper
- 2 avocados
- 2 tablespoons fresh lemon juice (about 1 lemon)
- 2 tablespoons water
- 1 teaspoon toasted sesame oil
- ¼ cup roughly chopped cilantro
- 1 tablespoon chopped fresh ginger
- 2 cloves garlic (chopped) or ¼ teaspoon garlic powder
- 3 scallions, thinly sliced
- ½ serrano pepper, minced
- FOR THE SALMON:
- 4 (4-ounce) wild salmon fillets
- 1¼ cups walnuts
- 3 tablespoons panko bread crumbs
- 3 tablespoons pure maple syrup
- 1 tablespoon avocado oil or olive oil
- Zest of 1 large, organic lemon
- ½ teaspoon smoked paprika
- ½ teaspoon salt
- ¼ teaspoon pepper
Instructions
- To make the mash: Steam or boil edamame beans about 8 minutes. Transfer drained beans to a food processor. Add salt, pepper, avocados, lemon juice, water, sesame oil, cilantro, ginger and garlic. Pulse until mash is the consistency of chunky guacamole. Transfer to a bowl; stir in scallions and serrano pepper. Clean out food processor.
- Preheat oven to 375°, and line a baking sheet with foil or parchment paper. Place salmon fillets on the prepared baking sheets, skin side down.
- Place walnuts in food processor, and finely chop for a few seconds. Add bread crumbs, maple syrup, oil, lemon zest, smoked paprika, salt and pepper. Pulse a few times, until just combined. Taste for seasoning. Evenly distribute walnut mixture on top of each salmon fillet. Using your fingers, press gently.
- Bake for 10–15 minutes until desired doneness or until an instant-read thermometer reads 135° to 145°. To serve, scoop a generous dollop of the mash onto each serving plate and top with the warm salmon.
Recipe Notes
Nutrition Facts
Walnut-Crusted Salmon with Edamame Mash
Amount Per Serving
Calories 734
Calories from Fat 396
% Daily Value*
Total Fat 44g
68%
Saturated Fat 5g
25%
Polyunsaturated Fat 20g
Monounsaturated Fat 19g
Cholesterol 56mg
19%
Sodium 536mg
22%
Total Carbohydrates 35g
12%
Dietary Fiber 15g
60%
Sugars 13g
Protein 47g
94%
* Percent Daily Values are based on a 2000 calorie diet.
PER SERVING: 734 cal, 44g fat (19g mono, 20g poly, 5g sat), 56mg chol, 536mg sodium, 35g carb (15g fiber, 13g sugars), 47g protein
