This dish is jammed pack with nutrition. The salmon and pistachios represent for heart healthy Omega-3’s, while the sweet potatoes and pistachios bring on loads of fiber and potassium. This step-by-step guide will show you how easy it to make a dish that looks and tastes gourmet.
1 ½ pounds salmon, skin removed*
½ cup shelled pistachios
2 tablespoon whole wheat or brown rice flour
1 tablespoon fresh flat leaf parsley, finely chopped
sprinkle salt and pepper
*Ask the fish counter, in your grocery store, to remove the skin for you
Mashed Sweet Potatoes
4 sweet potatoes, peeled and cubed
2 tablespoon light cream cheese
1 tablespoon olive oil
½ teaspoon salt
*Sweet potatoes are white/cream on the inside, yams are orange. Both work great for this recipe
1. Heat the oven to 400 degrees. Cut the salmon into 4 filets and sprinkle with salt and pepper.
2. Place the pistachios in a plastic bag, seal and pound with a meat mallet into fine pieces. Or use a food processor to pulse into fine pieces. Toss the pistachios with the chopped parsley and pour onto a plate.
3. On another plate whisk the egg. Spread the flour onto a third plate.
4. Create an assembly line with the salmon (See images above for a step-by-step process.)
Step 1: Dredge one side of the salmon with the flour
Step 2: Dip the flour side of the salmon in the egg
Step 3: Dip the egg side of the salmon in the pistachio until well covered.
Step 4: Place the salmon on a baking sheet prepared with foil and non-stick cooking spray.
5. Bake the salmon for 15-20 minutes until just underdone in the center. Let
rest for 2-3 minutes before serving and the salmon will finish cooking through.
1. Bring a large pot of water to boil. Add sweet potatoes and cook for 20-25 minutes until tender.
2. Drain water very thoroughly from the pot. Add the cream cheese, olive oil, and salt to the sweet potatoes in the pot.
3. Using an electric mixer, or hand masher, mash the sweet potatoes (thoroughly combining the added ingredients) to desired consistency.
4. Serve with the salmon. Broccolini is a great veggie for this dish.
Jessica Cerra is the owner of Fit Food by Jess, a private chef and catering company in Encinitas, Calif. She is also a professional Xterra triathlete and mountain biker. Follow Jess’ recipes on her “Fit Food by Jess” Facebook page.
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