Get Started Now

How to Make Delicious Pesto Salmon in 3 Steps

Pesto Salmon To Reduce Inflammation: April is Sarcoidosis Awareness Month

By: Kaitlin Williams MPH, RD, LD

Have you ever heard of Sarcoidosis? While it may not be one of the more commonly discussed conditions, it is very important to talk about! Sarcoidosis is an inflammatory disease that affects individuals all over the world. With this disease, granulomas can accumulate within different organs and cause dysfunction and scarring. This scarring can have severe impacts, depending on the organs involved. The cause of sarcoidosis is unknown and treatment varies between individuals. While medications, like corticosteroids, can be effective, nutrition is also an important line of defense. Because of the inflammatory nature of the condition, it is important to make dietary changes to reduce inflammation.

What changes can be made to reduce inflammation? According to Havard Health Publications, foods that inflame are refined carbohydrates, fried foods, soda and other sweetened beverages, red meat, processed meats, and fats like margarine and shortening. The foods that fight inflammation include tomatoes, olive oil, green leafy vegetables, nuts like almonds and walnuts, fatty fish, and fruit.

In honor of Sarcoidosis Awareness Month, I wanted to make an anti-inflammatory recipe, that includes several of these foods. I decided to make a fillet of salmon topped with walnut pesto. The salmon, walnuts, and olive oil are good sources of heart healthy fats. Pair with a side salad with tomatoes and an olive oil vinaigrette, and this meal is chock full of inflammation-fighting foods!

Make the Pesto

The first step is to make the pesto. In a food processor, add basil, walnuts, garlic, and parmesan cheese. Pulse until coarsely ground.

Next, leaving food processor on, pour in olive oil in a steady stream until smooth.

Cook the Salmon

Next, heat olive oil in a medium sauce pan over medium-high heat. Season the salmon fillets with salt and pepper, and sear both sides until golden and crisp. Transfer salmon fillets to a baking pan and finish in the oven.

Plate It Up and Serve!

Once salmon flakes and has reached an internal temperature of 145 degrees F, remove from oven and top with a tablespoon of walnut pesto. Serve with a salad and any other desired sides, and enjoy!

So what else can be done to improve one’s nutrition while living with a chronic condition? Dietitians Klara and Kaitlin recently appeared on an episode of Let’s Talk Sarcoidosis with Dorothea McGuire to discuss nutrition and meal prep. Check it out!

Would you like help managing sarcoidosis or any other chronic diseases? Make an appointment with one of our dietitians today by clicking here or calling 301-474-2499. 

Recipe

Salmon with Walnut Pesto
Yum
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Not only is pesto our absolute favorite (duh), but it is packed full of healthy fats! Combine that flavor with salmon, it is an instant favorite.
Author Kaitlin Williams MPH, RD, LD
Servings
4 servings
Servings
4 servings
Salmon with Walnut Pesto
Yum
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Not only is pesto our absolute favorite (duh), but it is packed full of healthy fats! Combine that flavor with salmon, it is an instant favorite.
Author Kaitlin Williams MPH, RD, LD
Servings
4 servings
Servings
4 servings
Ingredients
  • 3 cups basil
  • 10 oz walnuts
  • 1 tbsp salt
  • 1-1/2 cup olive oil
  • 5 cloves garlic
  • 1/2 cup Parmesan
  • 2 tsp olive oil
  • 4-5 oz salmon fillets
  • salt and pepper
Servings: servings
Units:
Instructions
  1. Preheat oven to 350 degrees F.
  2. Place basil, walnuts, salt, olive oil, garlic, and parmesan cheese in food processor. Blend until smooth.
  3. Heat 2 tsp olive oil in skillet over medium-high heat. Sear each side of salmon fillets until golden and crisp.
  4. Place salmon fillets in baking dish and bake until they reach an internal temperature of 145 degrees F, about 12-15 minutes.
  5. Top each salmon fillet with 1 Tbsp pesto. Store remaining pesto in an airtight container and keep in freezer.
Share this Recipe

0 Comments

Leave A Reply





Subscribe to Our Newsletter
Get dietitian approved recipes, nutrition tips and hacks,  and easy ways to make food simple again and meet your nutrition goals.
We respect your privacy.

Pin It on Pinterest

Share This