Walnut and Oat-Crusted Salmon

Name: Walnut and Oat-Crusted Salmon
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 2 servings.
Ingredients: 2 salmon fillets (6 ounces each), skin removed; 1/4 teaspoon salt; 1/4 teaspoon pepper; 3 tablespoons quick-cooking oats, crushed; 3 tablespoons finely chopped walnuts; 2 tablespoons olive oil

I think this recipe gives you the most omega-3 fatty acid bang for your buck! —Cristen Dutcher, Marietta, Georgia

Ingredients

2 salmon fillets (6 ounces each), skin removed
1/4 teaspoon salt
1/4 teaspoon pepper
3 tablespoons quick-cooking oats, crushed
3 tablespoons finely chopped walnuts
2 tablespoons olive oil

Directions

Preheat oven to 400°. Place salmon on a baking sheet; sprinkle with salt and pepper. Combine remaining ingredients; press onto salmon. Bake until fish just begins to flake easily with a fork, 12-15 minutes.

Test Kitchen tips

Oatmeal's complex carbohydrates help your body release seratonin and improve your mood.

When you're shopping, buy wild-caught salmon if it's available. It has a significantly higher vitamin D content than farm-raised salmon.

Salmon is loaded with omega-3 fatty acids, which can help reduce your risk of depression.

Nutrition Facts

1 fillet: 484 calories, 37g fat (6g saturated fat), 85mg cholesterol, 381mg sodium, 7g carbohydrate (0 sugars, 2g fiber), 32g protein. Diabetic exchanges: 5 lean meat, 3 fat, 1/2 starch.

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