Salmon and Walnut Bake

Salmon and Walnut Bake

Getting enough essential dietary fats into your nutrition strategy is key for performance. Not only do these fatty-acids support bone health and recovery, they could be vital to your heart and brain health, too. This delicious salmon bowl provides both your omega-3 and omega-6 essential fats, in one easy-to-make recipe. Enjoy!

Per Serving | 668 kcals | 50g Carbohydrates | 36g Protein | 35g Fat | 4.4g Omega-3

Ingredient List


For the salmon:

  • 2 teaspoons Dijon mustard
  • 1 clove garlic, minced
  • ¼ teaspoon lemon zest
  • 1 teaspoon lemon juice
  • 1 teaspoon chopped fresh rosemary
  • 1 teaspoon honey
  • ½ teaspoon salt
  • ¼ teaspoon paprika
  • 3 tablespoons breadcrumbs
  • 40g finely chopped walnuts
  • 1 teaspoon extra-virgin olive oil
  • 4 skinless salmon fillet (480g)
  • Olive oil cooking spray
  • Chopped fresh parsley and lemon wedges for garnish

For the rice:

  • 1 cup cooked spinach
  • 2 cups cooked brown rice, warmed
  • 2 tablespoons rice vinegar
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon soy sauce
  • 2 avocado, diced



  1. Preheat oven to 425 degrees F. Line a large rimmed baking sheet with parchment paper.
  2. Combine mustard, garlic, lemon zest, lemon juice, rosemary, honey, salt and paprika in a small bowl. Combine the breadcrumbs, walnuts and oil in another small bowl.
  3. Place salmon on the prepared baking sheet. Spread the mustard mixture over the fish and sprinkle with the breadcrumbs mixture, pressing to adhere. Lightly coat with cooking spray.
  4. Bake until the fish flakes easily with a fork, about 8 to 12 minutes, depending on thickness. Sprinkle with parsley and serve on the rice salad.
  5. Combine rice and the spinach in a large bowl. Whisk vinegar, oil and soy in a small bowl. Add ¼ of the rice salad and mix well. Serve the salmon on the rice salad and add ¼ of the diced avocado.