Walnut-Crusted Salmon with Edamame Mash


Salmon Mash

Good-fat salmon and walnuts deliver healthy omega-3s, crucial for mood and brain health. The edamame mash could double as a delicious dip, and it’s filled with protein, choline and complex carbs. The well-rounded meal releases energy slowly without spiking blood sugar.


For the Edamame Mash:

• 2½ cups (one 12-ounce bag) frozen organic edamame beans, shelled
• ¼ teaspoon salt
• ¼ teaspoon pepper
• 2 avocados
• 2 tablespoons fresh lemon juice (about 1 lemon)
• 2 tablespoons water
• 1 teaspoon toasted sesame oil
• ¼ cup roughly chopped cilantro
• 1 tablespoon chopped fresh ginger
• 2 cloves garlic (chopped) or ¼ teaspoon garlic powder
• 3 scallions, thinly sliced
• ½ serrano pepper, minced

For the Salmon:

• 4 (4-ounce) wild salmon fillets
• 1¼ cups walnuts
• 3 tablespoons panko bread crumbs
• 3 tablespoons pure maple syrup
• 1 tablespoon avocado oil or olive oil
• Zest of 1 large, organic lemon
• ½ teaspoon smoked paprika
• ½ teaspoon salt
• ¼ teaspoon pepper


1. To make the mash: Steam or boil edamame beans about 8 minutes. Transfer drained beans to a food processor. Add salt, pepper, avocados, lemon juice, water, sesame oil, cilantro, ginger and garlic. Pulse until mash is the consistency of chunky guacamole. Transfer to a bowl; stir in scallions and serrano pepper. Clean out food processor.
2. Preheat oven to 375°, and line a baking sheet with foil or parchment paper. Place salmon fillets on the prepared baking sheets, skin side down.
3. Place walnuts in food processor, and finely chop for a few seconds. Add bread crumbs, maple syrup, oil, lemon zest, smoked paprika, salt and pepper. Pulse a few times, until just combined. Taste for seasoning. Evenly distribute walnut mixture on top of each salmon fillet. Using your fingers, press gently.
4. Bake for 10–15 minutes until desired doneness or until an instant-read thermometer reads 135° to 145°. To serve, scoop a generous dollop of the mash onto each serving plate and top with the warm salmon.