Megan Hahn Wellness
About the Recipe
Salmon is an excellent source of protein, and since I’ve become a pescatarian and follow a mostly plant-based diet, salmon is something I consume often. The health benefits are amazing, but can you eat salmon daily? Generally, no, it is not recommended because of high mercury content, but it sure beats a steak or burger, has heart-health benefits, and my recipe below has the medley mix of salty, sweet, and citrus.
I’m all about anti-aging benefits, and salmon is packed full of them! Before I swim upstream (pun intended!) into a packed list of nutritional advantages, I’ll just highlight a few here to focus on beautiful skin, fit healthy body, and a sharp mind.
Antioxidants, which are great for skin, endurance, and circulation can be found in a lot of fish and plants. One antioxidant found in Pacific salmon is astaxanthin, which is a carotenoid pigment that occurs in trout, microalgae, yeast, and shrimp, among other sea life. It’s most commonly found in Pacific salmon and is what gives the fish its pinkish color. Astaxanthin has been shown to have many health advantages, including one study that links improved blood flow and lowering oxidative stress. This promotes healthy skin by fighting wrinkles and maintaining elasticity.
Excellent source of nutrients:
A serving of salmon (6 oz below) is only about 350 calories, plus is low in saturated fat, is a great source of protein, and one of the best sources of vitamin B12. There is wealth of healthy omega-3 fatty acids, which your body cannot make on it’s own. These lower your chances of cancer, cardiovascular disease, and Alzheimer’s disease.
There are high levels of DHA (one of the most important omega-3 fatty acids) in combination with vitamin A, vitamin D, and selenium in salmon to improve brain function. In addition, as mentioned above, these fatty acids help treat psychological disorders like Alzheimer’s and Parkinson’s disease. Eating salmon during pregnancy can also improve fetal brain development and health.
My recipe below is an easy, one-pan dish and hopefully inspires you to eat well for brighter skin, brain, and body! Serve with organic brown rice, roasted veggies, or one of my favorite side dishes – roasted carrots with dates, lime & spiced butter*.
Wild salmon, approximately 6 ounces each
Salt and pepper
1 clove garlic, minced
1 tablespoon olive oil
1/4 teaspoon Dijon mustard
2 tablespoons freshly squeezed lemon juice
1 tablespoon honey
1/3 cup pistachios, coarsely chopped
Preheat oven to 375 F. Rinse salmon and pat dry. Place salmon on a lined baking sheet. Season with salt and pepper to taste. In a small bowl, combine garlic, olive oil, mustard, lemon juice, and honey. Spread 3/4 of the mixture evenly over the salmon. Add pistachios to remaining mixture and stir to combine. Spoon pistachio mixture on top and press lightly into salmon using the back of a spoon.