Anti-inflammatory Walnut Crusted Salmon

What you eat may be causing inflammation in your body. Inflammation is a natural immune response. Typically, this is self-limiting and resolves on its own. However, certain dietary patterns may promote inflammation when consumed on a regular basis. On the flip-side, some specific nutrients have been shown to have the capacity to potentially reduce inflammation.

Why does inflammation matter? Chronic, low-grade inflammation is associated with an increased risk for an array of chronic diseases, such as heart disease and cancer. Inflammation may also impact a personโ€™s experience of pain. The possibility of reducing pain and the risk for many chronic diseases through something as low-cost and simple as diet, to me, is so inspiring.

Sample Recipe: Two foods that have been consistently noted for their potential anti-inflammatory benefits are walnuts and salmon. Below, I have shared with you a classic recipe that contains both of these foods, tastes delicious and is simple to make.  

Anti-inflammatory Walnut Crusted Salmon

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What Salmon and Walnuts Have in Common:

Omega-3 Fatty Acids:

Both salmon and walnuts contain omega-3 fatty acids. Omega-3 Fatty acids have anti-inflammatory properties. Regular consumption of foods that contain omega-3s may decrease systemic inflammation, the experience of pain and the risk of inflammation-related chronic diseases.

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Omega-3 Fatty Acids

How much do I need?

The National Institutes of Health recommends that adult men consume 1.6 grams and adult women consume 1.1 grams of omega-3 fatty acids per day. The amount of omega-3s in fish varies widely due to several factors. Generally, a 3 ounce serving of salmon provides around 1.2 grams. A one ounce serving of walnuts provides about 2.5 grams. There are plenty of other sources of omega-3 fatty acids out there so please do not feel confined to these two sources.

What about our oceans?

Please consume fish and seafood responsibly. When possible, choose plant-sources of omega-3s. When treating yourself to something like salmon, please refer to the Monterey Bay Aquarium Seafood Watch Consumer Guide to make educated choices.

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Ingredients:

2 Salmon fillets ~ 4 ounces each

1.5 tbsp honey

1.5 tbsp dijon mustard

1/4 cup chopped walnuts

1/4 cup whole wheat panko breadcrumbs

1 tbsp avocado oil

Directions:

  1. Preheat oven to 400 degrees Fahrenheit

  2. Place salmon fillets onto prepared baking dish

  3. In a small bowl, mix honey and dijon until smooth

  4. In a small bowl, mix Panko breadcrumbs and chopped walnuts

  5. Liberally brush each fillet with the honey dijon mixture

  6. Sprinkle and press on the Panko walnut mix

  7. Drizzle each fillet with avocado oil

  8. Bake for 12-15 minutes or until the salmon flakes with a fork

    Optional: sautรฉ zucchini noodles, fresh garlic and greens in olive oil, season with salt and pepper to taste. Place salmon atop noodles and enjoy an extra kick of fiber and antioxidants as well as the anti-inflammatory benefits of olive oil.

Tarah Venn