This air fryer salmon recipe incorporates an abundance of fresh and vibrant ingredients, and comes together in less than 30 minutes. Not only is this dish mouth-watering, but it is packed with nutrient dense ingredients which provide heart healthy omega-3 fatty acids, lean protein and vitamins and minerals.
Salmon is commonly consumed as part of the Mediterranean Diet, which comes as no surprise considering that this way of eating focuses on whole foods with good amounts of healthy fats. It is recommended to eat fish (such as salmon) at least twice per week to reap all the health benefits.
Pair the salmon with roasted greens and roasted root vegetables for an easy weeknight dinner.
Ingredient Highlights
Salmon: Salmon is rich in omega-3 fatty acids, which are classified as polyunsaturated fatty acids (PUFAs). It is essential that you consume omega 3’s in the diet because our bodies are unable to synthesize the amount we need to survive. Salmon provides a specific type of omega-3’s called DHA. When consuming omega-3’s through the diet, they have been shown to support heart health, lower the risk for cardiovascular disease, regulate blood pressure, and have anti-inflammatory properties [i, ii, iii].
Almonds: A nutrient dense tree nut that boasts an impressive amount of Vitamin E, protein, healthy fats (particularly monounsaturated fats), fiber, calcium, and magnesium. One ounce (about ¼ cup) provides 6 grams of protein and 3 grams of fiber. Almonds are a great source of phytonutrients, which play a key role in fighting inflammation and disease in the body. Almonds also have an antioxidant effect. Almond consumption has been suggested to lower the risk of cardiovascular disease and insulin resistance, and may improve gut health (thanks to its high fiber content) [iv, v].
Recipe
Air-Fryer Almond Pesto Crusted Salmon
Serves: 2
Ingredients
- 2 x 6oz salmon filets
For the Almond Pesto Crumb:
- ¼ cup roasted almonds
- ¼ cup fresh basil leaves
- ¼ cup fresh cilantro leaves
- 1 Tbsp extra virgin olive oil
- Zest of ½ lemon
- Lemon juice of ½ lemon
- Pinch of salt and black pepper
Instructions
- Preheat the air fryer to 400 degrees F.
- In a high-powered blender or food processor, add all the almond pesto crumb ingredients and pulse until finely chopped. Season with salt and pepper to taste.
- Place the salmon filets skin side down on a large plate. Coat the salmon flesh with the crumb, pressing the mixture firmly into the flesh.
- Place the salmon crumb-side up on the air fryer rack and bake for 7-9 minutes, depending on the thickness of the salmon filet.
- Serve with roasted greens and sweet potato mash (optional).
Notes:
- You can substitute other nuts in place of almonds – we recommend walnuts, pistachios or sunflower seeds.
- If you don’t have an air fryer, bake your salmon at 400 degrees F for 10-15 minutes, or until the center is blush pink and the fish flakes with a fork.
- To make this recipe even quicker, you can use store-bought pesto and stir chopped nuts through it.
References:
[i] “Omega-3 Fatty Acids”. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids
[ii] “Omega-3 Fatty Acids: An Essential Contribution.” Harvard T.H. Chan School of Public Health. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/
[iii] “New study finds fish oil omega-3s EPA and DHA work differently on chronic inflammation.” Tufts Now. Food and Nutrition. https://now.tufts.edu/2020/12/07/new-study-finds-fish-oil-omega-3s-epa-and-dha-work-differently-chronic-inflammation#:~:text=The%20results%20showed%20that%20DHA,EPA%20lowered%20only%20one%20type.
[iv] “Almonds.” Harvard T.H. Chan School of Public Health. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/food-features/almonds/
[v] Godman. “Avoiding nuts and seeds for better gut health? You shouldn’t”. Harvard Health Publishing. 3 Sept., 2019. https://www.health.harvard.edu/blog/avoiding-nuts-and-seeds-for-better-gut-health-you-shouldnt-2019090317593