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.