Salmon with a Pistachio and Basil Crust


¾ cup fresh white breadcrumbs
½ cup shelled pistachio nuts
½ cup freshly grated Parmesan cheese
3 tablespoons olive oil
Large handful fresh basil
Salt and freshly ground black pepper
4 salmon fillets
Tender stemmed broccoli, asparagus or green beans to serve


Place the breadcrumbs, pistachios, basil, Parmesan cheese and oil in food processor and process for 30 seconds or until just combined. Place the salmon fillets on a non-stick baking sheet with raised sides. Press the breadcrumb mixture down gently onto the fillets with the palm of your hand.

Place in a hot oven 400°F for 15 to 20 minutes or until the salmon is cooked through. Serve with new potatoes, tender stemmed broccoli, asparagus or green beans.

Preparation Time: 10 minutes

Cook Time: 15-20 minutes

Nutritional Information per serving (based on 4 servings): 591 calories, 42 g protein, 38 g fat, 7.5 g saturated fat, 19 g carbohydrates, 0.7 g fiber, 7 g sugar, 0.9 g sodium.

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fun facts

Pistachios, when eaten with high-carbohydrate foods, may result in lower than expected blood sugar levels, an important factor in reducing risk of diabetes.

According to a Penn State University study, it is suggested that pistachios reduce the body's biological response to stress.

One serving of pistachios has as much potassium (300mg, 8%) as an orange (250mg, 7%).

Pistachios are high in phytosterols which may lower cholesterol levels and decrease the risk of heart disease. In animal studies phytosterols have been shown to potentially have anti-cancer properties.

One serving of pistachios is 49 nuts, more than any other tree nut.

Forty-nine pistachios serve up to 20 percent of your Daily Value of B6, about the same as half an avocado.

You can obtain more dietary fiber from a serving of pistachios (3g) than a 1/2 cup of cooked broccoli, and the same amount of dietary fiber as an orange or an apple — approximately 10 percent of the Daily Value.

Just a single serving of pistachios provides you with the same amount of protein in a one-ounce serving of soybeans and can serve as a protein alternative to meat, poultry or beans according to the USDA Food Guide Pyramid.

Pistachios are a naturally cholesterol-free snack and contain just 1.5 grams of saturated fat.

Celebrate the greatness of nuts! October 22 is National Nut Day and February 26 is National Pistachio Day!