I am SO excited to share this delicious recipe with you guys because it became a favorite in our house from the very first time I tested it! Some recipes take a lot of brainstorming and testing, but after my trip to Northern California to learn about California Walnuts, I knew these flavors would be so good together. And I was right!
I’ve always been a fan of walnuts (who isn’t?!), but that trip gave me such an appreciation for this super-nut. Not only did we get to go to an orchard to see the harvest in action, but we also taste-tested a bunch of different recipes with walnuts AND learned a ton about the nutritional benefits. It was such an interesting (and delicious!) trip!
Nutritional Benefits of Walnuts
You’ve probably heard that walnuts are good for you, but you might not know just how good. So, let’s break it down!
Walnuts are the only nut significantly high in Omega-3s.
They have 2.5 grams of alpha-linolenic acid (ALA) per serving, which is the plant based omega-3 fatty acid. To put that in perspective, pecans have 0.5 grams, and almonds, pistachios, and peanuts have 0. BOOM.
Walnuts can help you age gracefully.
Research has shown that adding walnuts to your healthy diet may be associated with a reduced risk of physical function impairments throughout the aging process in women. (Learn more here!) How cool is that?
Walnuts can improve male reproductive health.
Did you know that walnuts can help sperm health and male fertility? WHAT?! According to this study, 117 healthy young men included 2.5 oz of walnuts in their diet for 3 months. At the end, they had improved sperm shape, vitality, and mobility, compared to the men who didn’t eat walnuts. So crazy, right??
Walnuts can help you manage your weight.
Yes! You read that right. This seems counterintuitive because it’s high in calories and fat, but studies show that your body doesn’t absorb all of those calories. They can also help you control your appetite! Each serving has 4g of protein and 2g of fiber, but the polyunsaturated fats are the big game changer. Studies show that foods rich in polyunsaturated fats may favorably change appetite hormones so that we can feel fuller for longer. So interesting!
How To Make Honey Mustard Walnut Crusted Salmon
3 tablespoons dijon mustard
avocado oil/olive oil spray
1.5 tablespoon honey
salt and pepper
1/4 cup panko
1/2 cup finely chopped walnuts
2 teaspoons finely chopped parsley
4 (6 oz) salmon fillets
Preheat the oven to 425°F.
Spray a baking dish or baking sheet with avocado oil or any other cooking spray. Place salmon skin side down in the baking dish.
In a small bowl, whisk together the mustard and honey. Spread the honey mustard over each piece of salmon.
In another small bowl, mix chopped walnuts, panko bread crumbs, and parsley. If you don’t want to chop the walnuts and parsley by hand, you could also throw them in a food processor, too! Season with salt and pepper.
Sprinkle the walnut mixture on top of the honey mustard mixture. Gently press it into the salmon so it sticks before baking.
Depending on the thickness of your salmon, bake for 15-20 minutes.
How To Serve Honey Mustard Walnut Crusted Salmon
Serve at a dinner party!
Prep the salmon with the honey mustard and walnut crust 3 hours before your guests arrive. Then just pop it in the oven 15 minutes before you’re ready to eat! To make it even easier, make a simple salad and ask your guests to bring a few other sides.
Keep it super healthy.
You are already getting so many nutritional benefits with the combination of salmon and walnuts, but it’s always nice to add some greens to your plate! I served this with roasted asparagus for a healthy dinner with Adam, but if you have a different favorite vegetable, go for that. I think this would be really great with broccoli and brown rice or quinoa on the side, too!
Make it fancier!
Want to make this for date night or dinner with your in laws? Make this butternut squash risotto as a side dish. They’ll be so impressed!
I’m also really excited to recipe test a walnut hummus we tried that blew my MIND. I’ve got big plans to get that ready for you to make for your holiday parties, so stay tuned! I’ve also been adding them to baked oatmeals now that it’s cold outside and it’s my new favorite breakfast. I like this apple recipe and this pumpkin apple recipe!
- 3 tablespoons Dijon mustard
- avocado oil/olive oil spray
- 1.5 tablespoon honey
- salt and pepper
- 1/4 cup panko
- 1/2 cup finely chopped walnuts
- 2 teaspoons finely chopped parsley
- 4 (6 oz) salmon fillets
- Preheat the oven to 425°F.
- Spray a baking dish with avocado oil or olive oil spray. Place salmon in the baking dish.
- In a small bowl, whisk together the mustard and honey. Spread the honey mustard over the salmon fillets.
- In another small bowl, mix chopped walnuts, panko, and parsley. Season with salt and pepper.
- Sprinkle the walnut mixture on top of the honey mustard mixture. Gently press it into the salmon so it sticks before baking.
- Depending on the thickness of your salmon, bake for 15-18 minutes.
The key to cooking salmon is baking it for 4-6 minutes per half-inch of thickness. Smaller fillets might be done in closer to 12 minutes, but if you have pieces that look like mine in this post, you'll probably need closer to 15-18. If you've never cooking salmon before, just keep an eye on it! You want it to flake easily with a fork.
Amount Per Serving: Calories: 172Total Fat: 12gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 10gCholesterol: 0mgSodium: 428mgCarbohydrates: 14gFiber: 2gSugar: 7gProtein: 4g
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*This post was sponsored by California Walnuts, but (as always!) all opinions are my own. Thank you for supporting the companies that make Lake Shore Lady possible!