Almond-crusted salmon, parsley vegetable julienne

Recipe

The instructions

For: 2 people
Preparation time : 20 minutes
Cooking time : 35 minutes

Step 1 : Preheat your oven to 190°C.
Step 2 : In a bowl, mix the julienned vegetables, a tablespoon of olive oil and 2 tablespoons of parsley. Place this mixture in a baking dish.
Step 3 : Place the salmon fillets on the julienne. Season with salt and pepper and bake at 190°C for 20 minutes.
Step 4 : Mix the almonds for a few seconds to crush them.
Step 5 : In a bowl, mix the almonds, the remaining 2 tablespoons of parsley and a tablespoon of olive oil.
Step 6 : Once the first 20 minutes of cooking the dish have passed, take it out of the oven and place the almond and parsley mixture on the salmon steaks, pressing down well to form a crust on the fish.
Step 7 : Lower the oven temperature to 180C° and bake for an additional 10 to 15 minutes, depending on the size of the salmon steaks.
Step 8 : You can add a squeeze of lemon to the fish before tasting. Enjoy your lunch !

Nutritional values ​​of the recipe

For one serving
calories447 calories
Proteins34g
Carbohydrates2.5g
With sugar0.5g
Fats32.3g
Of which saturated fat5.3g
fibers 5.6g

Advice

With this recipe, fill up on omega 3 and omega 9, these fatty acids that are good for you!

Salmon is indeed one of the richest fish in omega 3 EPA and DHA, the forms of these fatty acids that are the most active in the human body. Omega 3 have a protective effect against many diseases such as depression  (1) , breast cancer  (2)  or inflammatory diseases  (3) .

Almonds and olive oil, on the other hand, are foods rich in monounsaturated fatty acids, omega 9, which are effective in fighting against bad cholesterol  (4) .

In addition, the consumption of these omega as a replacement for saturated fatty acids found in particular in animal fats (butter, cream, etc.) has a protective effect against cardiovascular disease  (5) . The main thing is therefore not to limit fats as much as possible, but rather to choose them well!

Enjoy your lunch !

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