Salmon with a Pistachio and Basil Crust

Rating: 
Yield: 
4
Ingredients: 

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

Instructions: 

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!