Walnut Dukkah-Crusted Salmon with Lemony Kale
|Healthy Food Index||Calories||MACs||Polyphenols||Omega-3 FA/Total Fats|
(Listed amounts are per serving. MACs = Microbe Accessible Carbohydrates. Amounts of MACs, total polyphenols and phenolic compounds are shown in g for all recipes.)
Dukkah is a traditional Egyptian nut, seed and spice blend that is oh-so-good and good for you. Once you try it, you will see why it has been so easy for us to fall in love with. It typically contains hazelnuts, but we wanted to load it with more omega-3 fats so opted for walnuts (which deliver a whopping 3.4 grams of alpha-linolenic acid, ALA, per cup) instead. Dukkah is typically served as a dip with bread and olive oil (which you can absolutely do with this one, too; dip your bread in olive oil first, and then in the dukkah). This dukkah, however, has been used as a decadent crust for salmon (or your fish of choice, please read our notes, below). Wild caught salmon is incredibly high in the omega-3 fats docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), and these make this recipe a true omega-3 dream dish! Polyphenols in this recipe are found primarily in the cumin, fennel, and coriander as well as the extra virgin olive oil.
In terms of fiber, there is some in the walnuts and sesame seeds. But it really comes in strong with the side dish that this salmon is paired with: lemony kale. Kale is one of the most nutrient dense foods on the planet because it is high in fiber, many vitamins and minerals, and other phytonutrients (plant nutrients). Please keep in mind that many of kale’s (and other vegetables’) nutrients, such as polyphenols, are soluble in water and sensitive to heat. Therefore, sautéing is one of the best ways to retain these important nutrients because this cooking method is quick and doesn’t cause nutrients to leech out in water or in high amounts of oil. Besides the kale’s hefty fiber and polyphenol content, this simple side dish also delivers even more polyphenols in the garlic and lemon.