“I received free samples of Wonderful Pistachios mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Wonderful Pistachios and am eligible to win prizes associated with the contest. I was not compensated for my time.”
This is a good one. You know I love every recipe contest, but this one really got the creative juices flowing. This contest was sponsored by Wonderful Pistachios and I was so excited to cook with them. This Pistachio and Panko Crusted Baked Salmon is destined to become your favorite way to eat salmon.
So, why would Wonderful Pistachios sponsor a recipe contest with a bunch of healthy food bloggers and dietitians? The honest truth is, because we recommend nuts, like pistachios, as part of a heart healthy diet. I guess I should also mention that they are delicious. If you have never tried a pistachio and think you don’t like nuts, you owe it to yourself to give them a try.
They are also part of a general healthy diet for many reasons:
Pistachios are known as The Fit NutTM because they are one of the highest protein and fiber snack
nuts that are part of a heart-healthy lifestyle. Scientific evidence suggests but does not prove that eating1.5 ounces per day of most nuts, such as pistachios, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.
In-Shell Pistachios are known as The Mindful NutTM because they may help you “fool yourself full”
because the leftover shells may provide a visual cue for portions, potentially helping to curb intake.
We call this the Pistachio Principle. One preliminary behavioral study found that participants who
consumed in-shell pistachios ate 41-percent fewer calories compared to those who consumed pistachios without the shell. Those who chose the “no shells” pistachios consumed an average of 211
calories, while those who chose the in-shell variety consumed an average of 125 calories, suggesting
that empty shells may provide a visual cue for portions, potentially helping curb intake.
Pistachios are known as The Skinny NutTM because they are one of the lowest calorie and lowest fat
Pistachios are known as The Colorful NutTM that help you snack colorfully: pistachios’ green and red purple hues come from antioxidants.
Pistachios are The Happy NutTM because you don’t snackrifice – snack happy: pistachios offer great
taste AND good health (and pistachios smile back at you).
While we’re on the subject of heart health with pistachios, I decided that I wanted to do more for my heart. In addition to pistachios, I added salmon. Omega-3 fatty acids like those found in salmon, are proving to be very important for not only your heart, but also for your immunity and your brain.
I have never been a big consumer of seafood, but over the past year, I have begun eating more and I started with salmon. I appreciate that my kids enjoy seafood and my husband LOVES it. Let’s just say when I made this dish for him, he couldn’t have been happier (and he may have gone back to work and bragged on his gourmet lunch).
I hope you try this. Pistachios and salmon are the perfect pair.
- 2 salmon fillets 6-8oz each
- 1/4 cup whole wheat panko bread crumbs
- 1 teaspoon Italian Seasoning
- 1/4 teaspoon kosher salt
- 1 Tablespoon extra virgin olive oil, plus a drizzle more
- 1/4 cup crushed Wonderful Pistachios
- Extra Wonderful Pistachios
- Fresh Dill
- Lemon Wedge
- Preheat oven to 400°F
- Line a baking sheet with foil
- Place salmon fillets on foil, skin side down
- In a small bowl, add panko, seasoning, salt, olive oil and Wonderful Pistachios
- Stir together until combined
- Divide the mixture between the two fillets and spoon it over the top and press it down on the salmon fillet
- Drizzle the fillets with a small amount of olive oil and place in the oven
- Bake for 15-17 minutes
- The flesh will easily flake apart when done
- Remove from the oven and garnish with Wonderful Pistachios, fresh dill and a squeeze of lemon juice