Pistachio Crusted Salmon With Celery Root Potato Mash

Pistachio Crusted Salmon
Stephanie Lang, MS, RDN, CDN
Total Time 60 min
Prep 15 min, Cook 45 min
Yield 4 servings (393 calories each)

Salmon is one of the staple foods in a Mediterranean style diet and it is a great source of omega-3 fatty acids. These fatty acids are considered polyunsaturated, and they may aid in protecting the heart by reducing the risk of blood clots, growth of plaque, blood pressure, serum triglycerides, and inflammation. Aim to eat fatty fish like salmon, sardines, trout, or mackerel at least once or twice a week to reap these heart healthy benefits.

The "crust" on the fish is made from pistachios, which contain protein, unsaturated fats, and fiber, not to mention a gorgeous green hue! Fresh lemon juice provides a source of vitamin C and adds a bright flavor so you don't need to douse your food in salt. Serve the fish with a comforting side of celery root mashed potatoes.

Ingredients

  • 1 large celery root, peeled and diced (about 3 cups diced)
  • 3 medium yellow or white potatoes, peeled and diced (about 3 cups diced)
  • 2 tablespoons unsalted butter
  • 1/2 cup low-fat milk
  • 1/2 teaspoon salt
  • 1/2 teaspoon fresh ground black pepper
  • 12 ounces salmon
  • 1 tablespoon Dijon mustard
  • 1/2 medium lemon, juiced
  • 1/4 cup shelled pistachios
  • 1 medium garlic clove, minced
  • 2 tablespoons breadcrumbs
  • 1 tablespoon olive oil
  • chopped fresh flat-leaf parsley, to garnish 

Preparation

  1. To make the celery root potato mash: Place diced celery root and potato in a large pot. Cover with water and bring to a boil. Simmer for 20 to 25 minutes, until the celery root and potatoes are tender. Drain and return to the pot.
  2. Add the butter, milk and salt to the celery root and potatoes and mash until mostly smooth.
  3. To make the fish: Preheat oven to 375F. Blot the fish dry and place onto a foil or parchment lined baking sheet skin side down.
  1. Mix the mustard and lemon juice together in a bowl and spoon over the salmon until evenly spread.
  2. In a blender or food processor, pulse the pistachios until they resemble breadcrumbs. Add the garlic, breadcrumbs, and olive oil and pulse until combined.
  3. Spoon the pistachio mixture atop the fish. Bake for 15 minutes or until the fish is cooked through and easily flakes with a fork.
  4. Garnish the celery root potato mash and salmon with fresh chopped parsley. 

Ingredient Variations and Substitutions

You can also get omega-3 fatty acids from plant-based foods like walnuts, soy foods, chia seeds, and ground flaxseeds. For a vegetarian-friendly meal, try this recipe with drained and pressed tofu in place of the salmon. Cut the tofu into thick slices and spread with the lemon-mustard and pistachio breadcrumb topping. Do note that 3-ounce serving of tofu contains 80 calories, 4 grams total fat, and 8 grams of protein, while a 3-ounce serving of salmon contains double of those amounts.

Cooking and Serving Tips

Celery root, also known as celeriac, is a root vegetable that tastes like a cross between a turnip and a celery stalk. It is a bulbous root with a thick peel. To prepare the celery root, trim the ends off and peel with a vegetable peeler, then slice or dice and cook.

Celery root adds freshness and lightness to mashed potatoes that maintains the comfort of the dish but also prevents you from feeling too sluggish after eating a large serving.

One cup of diced celery root has less than 80 calories and contains about 3 grams of fiber.

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