Mediterranean Recipe of Roasted Tomato Walnut Pesto Salmon

Posted on August 19, 2013 | by
Heart Healthy Recipe of Roasted Tomato Walnut Pesto Salmon

Roasted tomato walnut pesto salmon is delicious and high in omega-3 fatty acids

Can you name that food?

Sea food with high protein content, low in saturated fat, and high in omega-3 fatty acids.

The American Heart Association recommends consuming two servings of seafood per week (fish or shellfish, 4 oz/serving), especially seafood higher in omega-3 fatty acids such as salmon, tuna (fresh or canned), and mackerel. Omega-3 fatty acids prevent blood clotting, build cell membranes, decrease inflammation, and have been proven to help prevent heart disease.

So make it a goal this week to eat your omega-3 fatty acids from FISH. Start by making a simple Mediterranean-style heart-healthy salmon dish, packed with multiple artery-healing ingredients—which happens to be this week’s featured recipe, Roasted Tomato Pesto Salmon.

Here is the heart-healthy recipe of Roasted Tomato Walnut Pesto Salmon:

Ingredients:

Yield: 2 servings (1 serving = 4 oz fillet)

  • 2-4 oz salmon fillets
  • 2 Tablespoons of walnut pesto
  • 2-3 slices of tomato
  • 1 tsp of dried basil (or fresh minced basil)
  • ¼ tsp of black pepper

Heart Healthy Walnut Pesto:

  • 2 oz fresh basil leaves (about 1 cup)
  • 1 cup walnut halves
  • ½ cup olive oil
  • 3 large garlic cloves

Directions:

Pre-heat oven to 400 º F. Grease a tin pan with olive oil spray. Place all pesto ingredients into a food processor and blend pesto until a spreadable consistency. Place salmon fillets in the pan and cover each fillet with 1 Tablespoons of pesto. Top salmon with tomato slices and sprinkle with dried basil and black pepper. Bake salmon until opaque in the center, about 20-25 minutes.

Nutrition Information per Serving:

Calories: 273 kcal, Carbohydrates: 3 g, Dietary Fiber: 1 g, Fat: 15 g, Cholesterol: 81 mg, Protein 30 g, Sodium: 67 mg

Lower your cholesterol in just 4 weeks!

Are you one out of millions who are struggling with high cholesterol?

AMonitor and lower your cholesterol level without statins in just 30 days. Download Dr. Janet's cholesterol down app, which will help you achieve your fitness goals and stay healthy.

Download App for iPhone or Android

One thought on “Mediterranean Recipe of Roasted Tomato Walnut Pesto Salmon

  1. Pingback: Heart Healthy Benefits of Walnuts | Mediterranean Recipes

Add a Comment