On a given weekday, my favorite way of preparing salmon is simply salted and baked in the oven. It pulls together a quick weeknight meal and everyone loves it.
However this particular salmon crunch recipe came together as I was developing a healing menu for migraine prevention. Regardless of whether the condition applies to you or not, the menu is full of anti-inflammatory benefits and delicious.
This recipe is super simple to make, but looks impressive enough to be served at an occasion :). The toasty crunch from the sesame seeds and almonds with the soft texture of the salmon meat makes for an awesome texture combo!
Be sure to pair the salmon with some cooked greens of your choice, or you can try it with the spinach mushroom saute.
Meals with benefits
Salmon is rich in omega-3 fatty acids, magnesium, coenzyme Q10 and vitamin D all of which are excellent for migraine prevention. Migraines are linked to inflammation so this potent anti-inflammatory rich protein source should make its way to your table frequently if you get migraines. In terms of sourcing salmon, opt for wild-caught. To keep costs down, I like to get a bulk pack of frozen filets from my butcher box subscription (sign up for $30 off your box).
Sesame seeds and almonds are rich in magnesium which a mineral that many Americans are lacking. Low magnesium levels are linked to migraines as this mineral is involved in many nervous system functions. You may have noticed that magnesium is also used to help people relax in the evening for optimal sleep.
Spinach is a commonly known nutritious green that you may be familiar with already. Filled with numerous vitamins including potent amounts of magnesium and another vitamin known to help prevent migraines – B2 (Riboflavin).
Mushrooms are not only excellent for immunity boosting as used in traditional herbal medicine, they are also a great plant source of vitamin D. Research suggests vitamin D is lower in people who suffer from migraines.
Of course there are many more benefits each ingredient as food is complex – from its macronutrient content, calories, vitamin/minerals, energetics. I hope knowing these benefits makes this recipe even tastier and prompts you to try it out yourself. My food philosophy is always that good for you food should taste good too. Tag me on instagram if you decide to try it out!
Do you like this format for recipes? Learning the nutrition side of things? If so, let me know!
Sesame Almond Crunch Salmon with Sautéed Spinach and Mushrooms
This quick and easy salmon recipe is a weeknight dinner keeper. The satisfying crunch from the sesame seeds and almonds gives a wonderful balance to the soft salmon. The spinach sauté is a great way to complete the meal adding nutrient rich spinach and mushrooms.
- 6 oz Salmon filet
- 1/2 cup almond flour (homemade or store bought. See notes for homemade)
- 2 tbsp sesame seeds
- 1/2 tsp sea salt
- 2 tbsp avocado oil
- 1/2-1 tsp garlic powder
- 1/2-1 tsp onion powder
For sauteed spinach
- 1 tbsp olive oil or ghee
- 1 clove garlic, minced
- 1/2 cup sliced shiitake mushrooms
- 3 cups organic spinach
- 2 tbsp pomegranate seeds (more per preference)
- splash apple cider vinegar
Preheat oven to 400 degrees
Line baking sheet with parchment paper or foil
Place salmon filets on top of baking sheet and
salt both sides. Place salmon skin side down
Combine almond flour, sesame seeds, avocado oil, garlic and
onion powder (if using) and sea salt in a bowl. Toss until the mixture is
coated in oil
Place the mixture on top of the salmon in an
even layer. You may have some leftover almond/sesame mixture
Place the salmon in the oven and bake for 15
While the salmon is baking, warm a sauté pan
with oil or ghee.
Add shiitake mushrooms and sauté until soft
Add minced garlic and sauté until fragrant
Add spinach and sauté. Add a tablespoon of water
to help steam.
Add salt and pepper to taste
Add a splash of apple cider vinegar
Taste and adjust salt and vinegar to your
Sprinkle some pomegranate seeds on top of
spinach mushroom sauté
Once salmon is cooked through and topping is
crunchy remove from oven and serve immediately with the sautéed greens.
- Feel free to omit garlic or onion powder and sub with herb of choice for flavoring Process whole raw almonds in a food processor or high-speed blender until flour consistency. Larger chunks of almonds are also okay. Be careful not to process too much as you’ll end up with almond butter instead.
- This meal can be made in advance as meal prep. While the topping won’t be as crunchy you can revive the texture by warming in an oven or mini toaster oven.