"The people who give you their food give you their heart" - Cesar Chavez

Friday, January 29, 2010

Pecan Crusted Salmon Served with Garlicky Green Beans

If you haven't already noticed, I love salmon and will grill it, steam it, broil it, roast it, bake it. My cousin Megan was coming over for dinner and I wanted to prepare something healthy and filling. Salmon is low in saturated fat and calories but high in protein and it is packed with essential fatty acids. I recently learned that Omega 3 essential fatty acids are essential because they cannot be made by the body but they must be obtained by food. The omega 3 fats in salmon have many cardiovascular benefits too. This meal is very delicious and was inspired by a recipe I found on Sprouted Kitchen blog. I definitely have to give a big shout out to my cousin Megan who did the food layout for the photograph, this is one of the prettiest food pictures I have taken to date and all credit goes to her! As a combination of foods the succulent salmon tastes great with the garlicky green beans and the pumpkin biscuits; add a glass of white wine and you are set! Click here to see the recipe for garlicky green beans!

Pecan Crusted Salmon
Adapted from Sprouted Kitchen

4 fillets of Wild Pacific salmon
1 cup of pecans, very finely chopped (hooray for food processors!)
1/4 cup whole wheat flour
1/8 cup fake eggs
Olive oil

1. Preheat the oven to 400 degrees. On three separate plates or shallow bowls pour the fake egg, the whole wheat flour and the crushed pecans.
2. Heat a non stick skillet over medium heat and add some olive oil. Working with no more than two fillets at a time place them flesh side down into the flour, then the egg and then the pecans. Add the fillet nut side down, skin side up, into the pan and sear for 3 minutes. Flip it over and sear for three minutes on the other side. Repeat the searing for all the fillets and place them on a baking dish and bake until you have your desired doneness, about 8 minutes for me.

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