Cognitive Fitness - Emphasize Fruit, Vegetables and Legumes | Harvard Health Publishing 23/4/20 22:48

STEP 1: EAT A PLANT-BASED DIET / Emphasize Fruit, Vegetables and

Legumes

Mediterranean Diet Recipe

Crunchy Walnut-Crusted
Salmon Fillets
Serve with a delicious fresh, green salad or roasted
vegetables.

SOURCE: Recipe and photo courtesy of California Walnuts

Ingredients
11⁄2 cups walnuts

3 Tbsp dry breadcrumbs

TOTAL TIME: Cook time 15 to 20 minutes
3 Tbsp lemon rind, finely MAKES: 6 servings
grated

11⁄2 Tbsp extra-virgin

olive oil Directions
3 Tbsp fresh dill,
chopped 1. Place walnuts in food processor; coarsely chop. Add
breadcrumbs, lemon rind, olive oil and dill; pulse until
1⁄8 tsp salt
crumbly. Mixture should stick together. Season with
1⁄8 tsp pepper salt and pepper; set aside.
6 3-oz salmon fillets,
skin on
2. Arrange salmon fillets skin side down on parchment
2 Tbsp Dijon mustard paper-lined baking sheets. Brush tops with mustard.
2 Tbsp fresh lemon juice
3. Spoon 1⁄3-cup of walnut crumb mixture over each
fillet; gently press the crumb mixture into the surface
of the fish. Cover with plastic wrap; refrigerate for up
to 2 hours.

4. Bake at 350°F for 15 to 20 minutes, or until salmon

flakes with a fork. Just before serving, sprinkle each
salmon portion with 1 teaspoon lemon juice.

https://www.harvardhealthonlinelearning.com/learn/course/cognitiv…-a-plant-based-diet/emphasize-fruit-vegetables-and-legumes?page=6 Página 1 de 2
Cognitive Fitness - Emphasize Fruit, Vegetables and Legumes | Harvard Health Publishing 23/4/20 22:48

Nutrition Facts
PER SERVING: 360 calories, 26 g total fat, 3 g sat fat, 24 g
protein, 7 g carbs, 3g fiber,
62 mg cholesterol, 90 mg sodium

https://www.harvardhealthonlinelearning.com/learn/course/cognitiv…a-plant-based-diet/emphasize-fruit-vegetables-and-legumes?page=6 Página 2 de 2