Pine Nut Crusted Salmon
Pine Nut Crusted Salmon is a flavorful dish featuring salmon fillets coated with a crust of crushed pine nuts, often mixed with herbs, breadcrumbs, and lemon zest, then baked or pan-seared. It's a popular recipe in modern American and European cuisine, blending the richness of salmon with the buttery crunch of pine nuts.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats, particularly omega-3 fatty acids from the salmon, and provides a good source of vitamins like B12 and D. A typical serving (around 6 oz) may range from 400-500 calories, depending on preparation.
Nutrition breakdown
| Calories | 420 kcal |
| Protein | 34 g |
| Carbs | 8 g |
| Fat | 28 g |
| Fiber | 2 g |
| Sugar | 1 g |
| Sodium | 320 mg |
| Vitamin D | 14.2 mcg |
| Vitamin B12 | 4.8 mcg |
| Selenium | 36 mcg |
| Phosphorus | 360 mg |
| Omega-3 (EPA+DHA) | 1.8 g |
| Niacin (B3) | 10.2 mg |
| Vitamin B6 | 0.8 mg |
| Magnesium | 42 mg |
Per 1 fillet (170 g) · estimated, varies by recipe
💡 What's interesting
Pine nuts have been used in Mediterranean and Middle Eastern cooking for centuries, adding a unique texture and nutty flavor that complements the salmon's natural oils. Nutritionally, this combination offers a balanced mix of anti-inflammatory omega-3s and antioxidant-rich nuts, making it a heart-healthy choice.
