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Cook with Coach: Heart Healthy Pecan Crusted Salmon


The long-chain omega-3 fats, EPA & DHA, are essential to health and longevity. They

suppress inflammation and oxidative stress, improve metabolic and cardiovascular health, stabilize mood, and reduce the risk of neurological and cognitive disorders. Most people don’t get enough of these critical fatty acids, which are found almost exclusively in fish and shellfish. Salmon is one of the best sources of EPA and DHA, and it’s one of the most appealing varieties of seafood for both children and adults—especially when it is properly prepared. _______________________________________________


This week we will prepare a delicious Pecan-Crusted Salmon recipe. It’s simple, quick to prepare, and delicious. The sides will be green beans and sweet potato, but you are welcome to swap in the veggie of your choice !


Ingredients:

  • 12 oz Salmon (skin removed)

  • 1/4 tsp Himalayan Salt

  • 4 Tbsp Spicy Brown Mustard

  • 2 Tbsp Maple Syrup

  • 2 Tbs Coconut Aminos

  • 1/3 cup Pecans, chopped

  • Butter, Ghee or Vegan butter

  • 1 Sprig Fresh Rosemary

  • 1 sweet potato per person

  • 12 oz green beans

  • Cinnamon

  • 1 tbsp peanut butter

  • Olive Oil

  • Garlic

Method:

  1. Preheat oven to 425 degrees.

  2. Prepare salmon by patting dry and seasoning with salt and placing on a baking sheet lined with parchment paper. Let stand until room temperature.

  3. In a small bowl, whisk together spicy brown mustard, maple syrup, and coconut aminos. Brush mustard mixture onto salmon filets.

  4. Place 1 TBSP butter or Ghee (2 TBSP for 4 servings) in a medium microwave-safe bowl. Microwave until melted, 30 seconds. Let cool slightly, then stir in chopped pecans, a drizzle of olive oil, and a pinch of salt.

  5. Mound salmon with pecan mixture, pressing firmly to adhere (no need to coat the undersides). Add a sprig of Rosemary to top each filet.

  6. Roast on middle rack until crust is golden brown and salmon is cooked to desired temperature 15-18 minutes.

  7. While salmon is baking, wash sweet potatoes, pierce 3-4 times with fork and place on microwave safe plate. Cook in microwave for 5 minutes or until potato is soft through the center. When potato is done cooking slice open and season with peanut butter + cinnamon.

  8. Add green beans to pot with boiling water and cook until tender but still a little crisp, 3-4 minutes. Drain and return to pot along with ½ TBSP butter and a pinch of garlic. Toss until butter melts and coats green beans. Season with salt, pepper, and more garlic.



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