Walnut-Crusted Salmon

PregnancyAmericanEasyServes 235 min

Low-mercury Atlantic salmon baked with a crunchy crushed walnut topping, served with sweet potato mash.

This meal is a powerhouse for the second trimester's rapid growth phases. The low-mercury salmon and walnuts provide a double dose of DHA, an omega-3 fatty acid critical for the baby's brain and eye development. Sweet potatoes offer a comforting, fiber-rich source of steady energy and vitamin A, while the broccoli provides calcium and vitamin C, which helps the body absorb iron more efficiently as blood volume increases.

View Nutrition Facts

One serving≈870 kcal · 50 g protein

Calories870 kcal

Protein50 g

Carbs60 g · 21.2g sugar

Fat50 g · 11.4g sat

Fiber13 g

Sodium1,088 mg

Folate269 mcg DFE

Iron4.4 mg

Calcium263 mg

Choline196 mg

Iodine129 mcg

Vitamin D919 IU

Vitamin B125.5 mcg

DHA + EPA3,600 mg

Zinc3 mg

from its ingredients

Ingredients

12 oz low-mercury Atlantic salmon (2 fillets)
⅓ cup walnuts, finely chopped
1 tbsp Dijon mustard
1 tbsp honey
2 sweet potatoes, peeled and cubed
¼ cup milk (dairy or fortified plant milk)
1 tbsp butter
1 head broccoli, cut into florets
1 tbsp olive oil
½ tsp salt
¼ tsp black pepper

Cookware

Chef's knife
Cutting board
Vegetable peeler
Measuring cups
Measuring spoons
Medium saucepan — with lid
Sheet pan
Parchment paper
Small bowl
Colander
Potato masher

Method

1Preheat your oven to 400°F (200°C). While the oven heats, line a sheet pan with parchment paper. Make sure your 2 sweet potatoes are peeled and cubed, and 1 head of broccoli is cut into florets.
2Place the 2 cubed sweet potatoes in a medium saucepan, cover with about an inch of water, and add a heavy pinch of salt. Bring to a boil over high heat, then reduce to medium and simmer uncovered until the potatoes are completely fork-tender, about 12 to 15 minutes.
3While the potatoes boil, lay the 12 oz of salmon fillets and the broccoli florets on the lined sheet pan. Drizzle the broccoli with 1 tbsp olive oil. Sprinkle the salmon and broccoli evenly with ¼ tsp salt and a pinch (about ⅛ tsp) of black pepper. Toss the broccoli lightly to coat and spread it into an even layer.
4In a small bowl, whisk together 1 tbsp Dijon mustard and 1 tbsp honey. Spoon this mixture evenly over the top of the salmon fillets. Press the ⅓ cup chopped walnuts into the honey-mustard layer so they stick well, creating a thick crust.
5Transfer the sheet pan to the oven. Bake until the salmon flakes easily at the thickest part when prodded with a fork, the walnuts are deeply toasted, and the broccoli is tender with slightly crisped edges, about 12 to 14 minutes.
6Once the sweet potatoes are tender, drain them well in a colander and return them to the warm, empty saucepan. Add ¼ cup milk, 1 tbsp butter, and the remaining ¼ tsp salt and ⅛ tsp black pepper. Mash vigorously until smooth and creamy.
7Divide the mashed sweet potatoes and roasted broccoli between two plates, and gently lay the walnut-crusted salmon alongside. Serve immediately.

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