February Issue 2024

The Lunch Box
Walnut Rosemary Crusted
Salmon
By: Jace Brown
When looking for a heart-healthy recipe, traditional
American food likely isn’t what first comes to mind.
Instead, this month’s dish better aligns with the
dietary habits found in the birthplace of western
civilization and the modern blue zone of Icaria,
Greece. Walnut rosemary-crusted salmon is an
entrée that aligns with the Mediterranean diet and
overflows with omega-3 fatty acids. According to the
American Heart Association, walnuts are a rich
source of omega-3s, and the National Institute of
Health reports that salmon has a high amount of
omega-3s as well. Rosemary is also documented to
have anti-inflammatory properties by the National
Institutes of Health. Unsaturated fats are a staple of
the Mediterranean diet, and according to the blue
zone, they might be an essential ingredient for
longevity.
Start preparing this meal by preheating your oven to 400
degrees. Next, mix 1 ½ tsp of lemon juice, 1 ½ tsp of
rosemary leaves, 1 tbsp of sweet and sour sauce, 1 tsp of
garlic powder, and 1 tbsp of olive oil in a bowl. Then chop
2 tablespoons of walnuts into crumbs and place them in
another bowl. Dip the salmon fillets into the sweet and
sour mixture, then the walnut crumbs. Place on a baking
sheet with parchment paper and bake until the salmon is
145 degrees or can flake easily with a fork.
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