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February 15, 2013

Walnut Crusted Seared Wasabi Salmon – Gluten-Free and Heart-Healthy

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Heart Healthy and Gluten-Free today with Jeanette from Jeanette’s Healthy Living!  Walnut Crusted Seared Wasabi Salmon.  Skip the rice and it’s low carb too!

Walnut Crusted Seared Wasabi Salmon © Jeanette's Healthy Living

February is American Heart Month and a group of health minded bloggers are gathering around to share lots of heart healthy recipes this week with a Gluten-Free & Heart Healthy 2013 recipe roundup. It’s my turn today, and I’m sharing a dish chock full of heart healthy ingredients – Walnut Crusted Seared Wasabi Salmon served with a tangy Warm Napa Cabbage Salad and Steamed Brown Rice.

Big hug to Lexie Croft at Lexie's Kitchen for creating this gorgeous gluten-free heart healthy badge!

Thank you so much {insert your name} for hosting me at {insert your blog name} today!

Before we get to the recipe, I’d like to take a moment to share some heart healthy tidbits since what we eat can have a huge impact on heart health. There is no silver bullet food that will on its own prevent heart disease; rather, it’s important to eat a well-balanced diet that includes a wide variety of heart-healthy, nutrient-rich foods to ensure that our bodies get the maximum benefit of all the phytonutrients available to us to help prevent and repair cell damage.

Eating a wide assortment of whole foods (natural, unprocessed foods) is important to heart health. Fruits (blueberries, oranges, mangoes, papaya) and vegetables (carrots, spinach, broccoli, sweet potato, red bell pepper, asparagus, tomatoes, acorn squash) come in all different shapes, colors and sizes, and each one contains a powerful dose of phytonutrients that helps prevent heart disease by wiping out free radicals.

Just as important are whole grains (oatmeal, brown rice), beans and legumes (black beans, kidney beans, soybeans), nuts and seeds (walnuts, almonds, flaxseed), fatty fish (salmon, tuna, mackerel, sardines), and teas, which are also rich in heart-protective phytonutrients. Another important element in a heart healthy diet is food that is low in sodium.

Since each food has its own unique nutrition profile, we need to eat a variety of these heart-healthy foods to get the full spectrum of nutrients and receive the most heart protective qualities.

Let’s take a look at all the heart healthy ingredients in today’s recipe:

  • Walnuts – good fat, good source of protein, fiber
  • Salmon – rich in omega-3 fatty acids
  • Napa Cabbage – cruciferous vegetable, milder tasting variety of cabbage with highest concentration of folate, high in vitamin K and C
  • Carrots – high in vitamins A, K, C, and potassium; good source of fiber
  • Red Bell Peppers – high in vitamins C, A , B6 and folate
  • Brown Rice – high in manganese, selenium, magnesium and tryptophan; rich in fiber
  • Sesame Seeds – high in copper, manganese, tryptophan, calcium, magnesium, iron and phosphorus; good source of fiber
  • Olive Oil – heart healthy monounsaturated fatty acid

I’ve also prepared this dish in a heart healthy manner, using a little bit of monounsaturated fat – Olive Oil, and low-sodium soy sauce.

Walnut Crusted Seared Wasabi Salmon © Jeanette's Healthy Living

This salad is a twist on the Chopped Salmon Walnut Arugula Salad with Honey Wasabi Vinaigrette I made last year. The Warm Napa Cabbage Salad or slaw is perfect for the winter, while the Walnut Crusted Seared Wasabi Salmon is barely cooked (I love sushi). Be good to yourself and make this heart healthy dish for lunch or dinner. Your heart will thank you.

Pop over to Jeanette’s Healthy Living for the recipe for this Walnut Crusted Seared Salmon and Warm Napa Cabbage Salad.

You can also see what I’m up to on Facebook, Pinterest, Google+, and Twitter, or by signing up for my weekly emails here.

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Filed Under: Gluten Free, Main Dishes Tagged With: salmon, walnuts, wasabi

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Nutritional Disclaimer

Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

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    Recipe Rating




  1. Liz @ The Lemon Bowl says

    February 15, 2013 at 9:22 am

    This looks mouth watering!!!

    Reply
  2. Alaina @ Fabtastic Eats says

    February 15, 2013 at 12:16 pm

    Man I love salmon! This sounds so good! I wish my hubby would eat seafood, Id get to make it more often!!

    Reply
  3. Georgia @ The Comfort of Cooking says

    February 15, 2013 at 6:32 pm

    Such a gorgeous, wholesome dish! Salmon is my favorite fish and I love the way you prepared it here. Thanks for sharing, Carolyn!

    Reply
  4. JulieD says

    February 15, 2013 at 7:23 pm

    What a great idea!! I love this…pretty much anything salmon! 🙂

    Reply
  5. Jeanette says

    February 16, 2013 at 9:58 am

    Thanks for hosting me Carolyn – so funny we both had salmon and salad on the mind this week for heart healthy meals. I’m going to have to give your recipe a try!

    Reply

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Carolyn PortraitLooking for the best low carb recipes? You've come to the right place! I'm Carolyn, a major carnivore and an unrepentant sweet tooth. Here you will find all you need to enjoy the low carb keto lifestyle to the fullest! Read more

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