Tasty Heart Healthy Salmon Recipe from Intermountain Health Dietitians

February is Heart Health Awareness Month and it’s a great time to focus on small, sustainable habits like eating more heart healthy fats, fiber-rich foods, lean and plant-based proteins with non-starchy vegetables that support cardiovascular wellness all year long.

Intermountain Health Registered Dietitians say choosing recipes with ingredients like salmon, nuts, and leafy greens is a delicious way to nourish your heart.

Fish cooks quickly, so it’s a great way to get a healthy dinner on the table fast. Salmon has a rich, buttery, yet mild flavor so it’s a good way to introduce fish to your family.

This almond crusted salmon recipe has a synergy of ingredients that are central to supporting long term cardiovascular health.

Nutrients that benefit the heart

Salmon

• Contains Omega-3s help lower triglycerides and reduce inflammation
• Provides vitamin D, B12, and selenium to support heart and blood vessel health

Almonds

• Heart healthy monounsaturated fats help improve cholesterol levels
• Fiber, magnesium, and vitamin E support healthy blood pressure and protect arteries

Spinach

• Potassium and magnesium help regulate blood pressure
• Antioxidants and vitamin K support circulation and vascular health

Fiber for Cholesterol and Gut Health

• This dish provides about 4.5 grams of fiber, largely from almonds and spinach.
• Fiber helps lower LDL cholesterol and supports a healthy gut microbiome, which is increasingly linked to cardiovascular wellness.

Cooking tips for flavor and texture success

• Crunch that counts: Keep the almonds coarsely chopped so they form a crisp, nutty crust that contrasts beautifully with the soft, flaky salmon.
• Bright binder boost: Dijon mustard adds tang without excess sodium and and lemon zest brings in fresh citrus notes that balance the richness of the fish.
• Perfectly flaky: Cook salmon just until it flakes easily to keep it moist and buttery so the natural flavors and healthy fats stand out.
• Quick sauté, fresh taste: Wilt the spinach briefly with garlic to preserve its color and fresh taste while adding a savory layer that ties the whole dish together.
• Dill brings a clean, herbaceous finish that pairs naturally with seafood.
• Garlic sautéed spinach adds savory warmth and an earthy complement to the crisp salmon topping.

Boost fiber even more with a whole grain side dish

Serve with an ancient grain like farro to add additional soluble fiber, plant compounds, and steady energy release that supports heart health.

ALMOND-CRUSTED SALMON WITH GARLIC SPINACH

Servings: 4. Serving size = 1 fillet
Prep time: 25 minutes
Total time: 25 minutes
INGREDIENTS:

• Zest and juice of 1 lemon
  • ½ cup sliced unsalted almonds, coarsely chopped
  • ¼ cup panko style bread crumbs
  • 1 Tbsp. dried dill
  • 2 Tbsp. olive oil, divided
  • 2 tsp. black pepper
  • 4 salmon fillets, about 4 ounces each (or any light white fish)
  • 4 tsp. Dijon mustard
  • 2 tsp. minced garlic
  • 1 pound baby spinach, roughly chopped

PREPARATION:

1. Preheat oven to 400 degrees. Spray a rimmed baking sheet with cooking spray.
2. Combine lemon zest, almonds, dill, 1 Tbsp. oil and black pepper in a small bowl. Mix well.
3. Place fish on prepared baking sheet and spread 1 tsp. mustard on each fillet. Press the almond mixture into the mustard, dividing evenly among fillets.
4. Bake the fish until it is opaque in the center, about 7-9 minutes.
5. Meanwhile, heat 1 Tbsp. olive oil in a pan over medium heat. Add garlic and cook for 1 minute. Add spinach and lemon juice. Cook until just wilted, stirring often, about 2-4 minutes.
6. Serve the fish over a bed of spinach.

NUTRITION FACTS:

Total calories: 365 cals
Total fat: 23 g
Saturated fat: 2 g
Protein: 32 g
Total Carbohydrate: 11 g
Dietary fiber: 5 g
Sodium: 315 mg

For more information about the evidence-based nutrition counseling services available from Intermountain Health registered dietitian nutritionists, visit the nutrition services page at intermountainhealth.org.

About Intermountain Health

Headquartered in Utah with locations in six states and additional operations across the western U.S., Intermountain Health is a nonprofit system of 34 hospitals, approximately 400 clinics, medical groups with some 4,600 employed physicians and advanced care providers, a nonprofit health plan called Select Health with more than one million members, and other health services. Helping people live the healthiest lives possible, Intermountain is committed to improving community health and is widely recognized as a leader in transforming healthcare by using evidence-based best practices to consistently deliver high-quality outcomes at sustainable costs. For up-to-date information and announcements, please see the Intermountain Health newsroom at https://news.intermountainhealth.org/. For more information, see intermountainhealth.org/ or call 801-442-2000.