If you have a schedule anything like mine, you know that those quick 20 minute meals are the best! This meal comes together in little to no time, and is a lifesaver on hectic weeknights! It is very nutritious, filled with Omega-3s from both the salmon and the walnuts, and leaves you feeling satisfied so that you can leave the dinner table feeling satisfied. This meal can be yours in about 20 minutes, and is so tasty that you definitely should make double and throw it in some left over boxes for later in the week!
When those weeknight evenings roll around (you know which ones!) it’s nice to have a few different short recipes on hand. For me personally, they have to be low prep, short cook time, and something that I don’t need to spend much thought on. For all those reasons, I love various one pot/pan meals, and absolutely love my Instant Pot. If you’re looking for other quick recipes that are easy to throw together on weeknights, check out some of these other One pan or one pot recipes I have that are all Whole30 and Paleo.
- 20 Minute One Pan Ginger Chicken Stir Fry
- One Pan Sausage, Rosemary Potatoes, and Apples
- One Pan Green Inspired Chicken
- Fried “Rice”
- Swiss Chard Stir Fry with Hemp Tofu
This One Pan Walnut Crusted Salmon with Asparagus recipe is quite simple if you have all the ingredients on hand, the most important part being date paste. Before moving into how this is all put together, let’s all take a look at why Omega-3 fats are such a vital part of a healthy lifestyle.
Some health benefits of Omega-3s
Omega-3 fats can be found in a variety of foods, but most notably are found in:
- Many types of fish, such as salmon, halibut, anchovies, mackerel, sardines, tuna, and others
- Leafy greens, such as kale, Brussel sprouts, broccoli, and spinach
- Nuts and seeds, such as walnuts, macadamia nuts, hazelnuts, and pecans
- Foods fortified with omega-3s such as some yogurts, milks, infant formulas, juices, etc.
Omega-3 fatty acids are vital to maintaining a healthy cell membrane in all of your cells. There are three main types of omega-3 fatty acids, one of which plays a vital role in the cell membrane of your retina and brain.
In general, consuming more omega-3 fatty acids has been linked to a healthier outcome. Be aware of supplements that contain high levels of Omega-3. It is important to consult your doctor before changing your diet or consuming supplements, as consuming more than three grams of omega-3s a day can have adverse effects on blood clotting. Although it is extremely rare to consume too many omega-3s, it is possible to have an omega-3 deficiency. Most developed countries do not have a high rate of omega-3 deficiency, which includes symptoms such as rough skin that is also swollen and rough.
Omega-3s have been shown to lead to healthy cardiovascular function, so much so that the American Heart Association recommends eating fish two times a week. Addition studies are underway to investigate whether or not consuming omega-3s regularly also reduces the risk of certain types of cancer, although there have been contradictory studies with various conclusions. More studies will be needed to be done before any real conclusions can be made.
Lastly, omega-3s have been popularized because of their link to healthy brain function. While that may be true, much of the research has yet to be done. Many of the studies that have been conducted seem to give the plausible connection between consuming omega-3 rich foods and healthier brains, but more research is needed. If you’re interested, this is a great article outlining what science has learned, and hopes to learn in the coming years about the connection between omega-3s and the brain.
There are always more things to learn about the food you eat, so I hope you enjoyed this small bit about omega-3s! Now on to the recipe!
How to make Quick One Pan Walnut Crusted Salmon with Asparagus
The ingredients for this dinner as straight forward and easy to throw together! You will need:
- date paste (or dates and water – keep reading!)
- dijon mustard
- olive oil
If you are unfamiliar with date paste, it’s a breeze to make! Just throw some pitted dates into boiling water, and allow them to sit for a few minutes. Then, blend them up once they are nice and supple! I personally love using pitted Medjool dates because they are bigger and gooier than other types of dates.
Preheat your oven to 350°F . Prepare your date paste if you need to. Line a broiling pan with tin foil, cutting slits into the tin foil . Cut your fish into fillets if they are not already, and place them skin down on one half of the tin foil. In a small bowl, combine the date paste with some dijon mustard. Spread the contents on the fish. Crush some walnuts and sprinkle them on top of the date paste mixture. Next, toss the asparagus in some olive oil and sprinkle them with salt. Then place them on the other side of tin foil.
Place the tray with the fish and asparagus in the oven for about 20 minutes. Remove them from the oven after 20 minutes and enjoy!
Quick One Pan Walnut Crusted Salmon with Asparagus (Whole30, Paleo)
- 12 oz salmon
- 1/4 cup date paste
- 3 tbsp dijon mustard
- 1/4 cup almonds
- 1 lb asparagus
- 2 tsp olive oil
- 1 tsp salt
- Preheat your oven to 350° F
- Line a broiling pan (the top pan) with tin foil, cutting holes in the slits.
- In a small bowl, combine the date paste with the dijon mustard. Set aside
- Lay your fish fillets skin down on one side of the tin foil covered pan.
- Spread the date paste and dijon mustard mixture over the top of the fish. Then, top the fish with some crushed walnuts.
- Prepare the asparagus by cutting off some of the woody ends (the end that is not the "tree" like one). Toss them in some olive oil and salt and then add them to the other side of the tray.
- Cook your fish and asparagus for about 20 minutes. Remove from the oven and enjoy!
|Amount per serving|
|% Daily Value*|
|Total Fat 11.2g||14%|
|Saturated Fat 1.4g||7%|
|Total Carbohydrate 14.6g||5%|
|Dietary Fiber 4.4g||16%|
|Total Sugars 9.5g|
|Vitamin D 0mcg||0%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.|
|Recipe analyzed by|