Walnut Crusted Salmon with Pomegranate Sauce

           Looking for a quick satisfying and healthy meal for the week or a meal to impress your family or friends this holiday season? Well, I've got something special for you! My walnut crusted salmon is the perfect winter dish packed with flavor, heart healthy omega-3 fatty acids from the walnuts and salmon and antioxidants from the pomegranate sauce. I have to say this dish is one of my favorite creations so far. It took very little time to prepare and is the perfect combination of sweet and savory.
           My inspiration for this recipe was a favorite Persian dish of mine, fesenjan, which traditionally combines sweet and tart pomegranate paste and ground walnuts to make a thick stew. I also had something similar at my favorite restaurant in my hometown called Sorentos (a fusion Italian and Persian restaurant).
          To make this dish I first made a pomegranate reduction sauce (a fancy word for boiled down liquid) which was super easy and only required one ingredient, pomegranate juice. Then for the fish I mixed together honey mustard and honey to use as the glue for the crushed walnuts with which I coated the top of the salmon. Then I baked the salmon in the oven for 10-15 minutes and served it over cooked quinoa and sauteed spinach. Yum, and all done in 30 minutes!
          This dish definitely looks and tastes restaurant worthy, but is easy enough for any home cook to make!

Walnut Crusted Salmon with Pomegranate Sauce
Servings: 4

Ingredients

• 2 cups of pomegranate juice
• 4-4 ounce salmon filets
• 2 tablespoons of honey mustard
• 1 tablespoon of honey
• 1/2 cup walnuts, ground

Directions

1. To make sauce. Heat pomegranate juice in a small sauce pan over medium heat for about 30 minutes or until reduced by half. Let cool.
2. Preheat oven to 400 degrees.
3. In a small bowl, mix together honey and honey mustard.
4. Spray baking sheet with cooking spray. Spread salmon filets with honey mustard sauce.
Then flip filets over and press lightly into processed walnuts. Then place filets on greased
baking sheet and bake for 10-15 minutes or until salmon is opaque and flakes.
5. Serve salmon over cooked quinoa and sautéed spinach. Spoon pomegranate sauce over salmon.

Chia Seeds

Since getting a bag of chia seeds in my basket of goodies from the Today Show I have gotten hooked on this so called "ancient-grain" and superfood! So what are Chia seeds you ask? They are an unprocessed whole grain that contains high amounts of omega-3 fatty acids, protein, fiber, anti-oxidants and calcium. The high fiber and protein content can help suppress your appetite, keeping you fuller longer! Preliminary research on these seeds have shown positive weight loss and heart health benefits. My challenge to you is to add 1 tablespoon to your diet each day!

 Here are some ideas and recipes using Chia seeds..

• Sprinkle on your morning cereal or yogurt
• Add to smoothies
• Add to baked goods
• Add  to homemade salad dressings or vegetable dips

Banana Chia Oatmeal 
Ingredients:

• 1/4 cup quick cooking steel cut oats or 1/2 cup old fashioned oats
• 1 cup milk, faat free
• 1 Tablespoon Chia Seeds
• 1/4 teaspoon cinnamon
• 1 teaspoon maple syrup
• 1 small banana

Directions:

1. In a medium sauce pan boil water or milk. Once liquid starts boiling, add in steel cut or old fashioned oats. Cover, and turn down heat to low and cook for 5 minutes.

2. Add in chia seeds. Stir to combine and cook another 2 minutes, or until liquid absorbed.

3. Stir in cinnamon, sliced banana and maple syrup.

Servings: 1
Nutrition Information: 378 calories, 60 grams carbohydrate, 18 grams fiber, 18 grams protein, 7.5 grams fat

Chia Pudding

Ingredients:

• 1 cup milk, fat free
• 1 cup vanilla Greek yogurt, fat free
• 1 Tablespoon Maple Syrup
• 1/2 teaspoon pure vanilla extract
• 1/4 cup Chia seeds
• 1 cup fresh berries (strawberries, blueberries)
• 1/4 cup roasted sliced almonds
• 1/8 cup dark chocolate chips

Directions:

1. Whisk together the milk, yogurt, maple syrup and vanilla extract.

2. Whisk in the Chia seeds.

3. Let stand in the refrigerator for 30 minutes, mix to combine seeds as they may have settled to the bottom.

4. Cover and place in the refrigerator overnight.

4. Top with 1/4 cup of your favorite fruit, chocolate chips and roasted nuts!

Servings: 4

Nutrition Information: 200 calories, 21 grams carbohydrate, 10 grams fiber, 11 grams protein, 8.5 grams fat

Chia Fruit Smoothy

Ingredients:

• 5.3 oz container of vanilla Greek yogurt, fat-free
• 1 small banana
• 3/4 cup frozen fruit
• 1/4 cup orange juice
• 1 Tablespoon Chia seeds

Directions:

Blend all ingredients until smooth and enjoy! Split with a friend for a great afternoon snack or make for yourself for an easy breakfast.

Whole Recipe
Nutrition Information: 350 calories, 42 grams carbohydrate, 9 grams fiber, 18 grams protein, 5 grams fat

Half Recipe

Nutrition Information: 175 calories, 26 grams carbohydrate, 4.5 g fiber, 9 grams protein, 2.5 grams fat