Pepita Crusted Salmon

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Pepita crusted salmon on a white plate with a fork and mashed potatoes with lettuce

This pepita crusted salmon recipe is fast and easy with minimal ingredients. A fresh salmon filet is topped with dijon mustard and coated in crushed pumpkin seeds for a healthy and Whole30 fish recipe. 

Pepita Crusted Salmon

Finding a fish recipe that’s not nut crusted in some way is really challenging! With all the pumpkin spice that’s been floating around lately, I got the bright idea to try pumpkin seeds. This recipe is so quick and easy, it’s perfect for a weeknight meal. Pepitas (shelled pumpkin seeds) are lightly toasted and ground with a little bit of garlic. They provide a perfect crunch to the buttery salmon.

This recipe for pepita crusted salmon is nut free, dairy free, low carb, whole 30, and super easy to make. Roasted on one pan, it's perfect for a weeknight dinner that's Heal Your Headache HYH migraine diet safe. #salmon #dinner #whole30 #paleo #migrainediet

A Whole30 and Migraine Diet Fish Recipe

If you’ve been following along on my instagram, you know that I’ve been attempting a Whole 30/HYH diet mash up this month. I only cheated when I went to a football game/tailgate, which I know would banish me from the Whole 30 kingdom (dilly dilly!). But I don’t really care because my team kinda stinks this year and Jennifer’s pumpkin cookies eased my sorrows. But I digress, overall it was a successful endeavor and it allowed me to get a little more creative with my cooking.

I certainly wouldn’t encourage combining the two diets at all unless you’re very comfortable with Heal Your Headache already. Starting HYH can feel like you’re not able to eat anything as it is (although see this post for all the things that are allowed). However if you’re in a good place with it, you may find it to be an opportunity to discover new things in your migraine diet journey.

One of the comments I see most often about the Heal Your Headache diet is how easy it is to replace the foods you miss with lots of grains and sugar. I definitely fell into a pattern of indulging too often while creating recipes for the site and the cookbook. While I don’t believe this would be sustainable long term, it was a great way for me to reset before my vacation. And this is the perfect recipe to start!

This recipe for pepita crusted salmon is nut free, dairy free, low carb, whole 30, and super easy to make. Roasted on one pan, it's perfect for a weeknight dinner that's Heal Your Headache HYH migraine diet safe. #salmon #dinner #whole30 #paleo #migrainediet

Stay tuned for a few more Migraine Friendly/Whole 30 recipes before the holiday recipes come in strong!

For more easy and fast recipes see:

Baked Whole30 Meatballs

Mediterranean Baked Halibut

Chicken and Rice Soup

Steak Fajitas

Grilled Italian Shrimp

5 from 1 vote
Pepita crusted salmon on a white plate with a fork and mashed potatoes with lettuce
Pepita Crusted Salmon (Gluten Free, Whole 30, HYH Diet)
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 

This recipe has it all! It's simple with minimal ingredients and you can make it in about 30 minutes total. Nut free and allergy friendly, your family will love this one. Serve with a simple salad and mashed cauliflower, potatoes, or parsnips. 

Course: Dinner
Cuisine: American
Keyword: Gluten Free, Migraine Diet, Paleo, Pepita Seed, Salmon, Whole 30
Servings: 2 people
Calories: 391 kcal
Author: The Dizzy Cook
Ingredients
  • 1 pound salmon filet(s)
  • 1 small garlic clove, peeled and minced
  • 1/3 cup pepitas (shelled pumpkin seeds)
  • 1.5 tbsp dijon mustard
  • 1/8 tsp ground sumac
  • 1/4 tsp kosher salt and black pepper
Instructions
  1. Preheat oven to 400 degrees and bring out your salmon filets. Pat them dry on each side with a paper towel and place them on a baking sheet (I use parchment paper underneath for easy clean up). In a small pan, add pepitas in a single layer. Toast over medium heat until lightly browned, about 1-2 minutes. Remove from heat and roughly chop. 

  2. Add chopped pepitas with minced garlic and sumac. Stir to combine. Sprinkle your salmon with salt and pepper and then slather your dijon mustard on top of each filet. Gently press your pepita mixture on top of each salmon. The dijon should hold most of the topping. 

  3. Bake for 15-20 minutes at 400 degrees, depending on the size of your salmon filet. Mine was about 1-1/2" and took 20 minutes for medium. Serve immediately. 

Recipe Notes
  • This really serves 2-3 people depending on how large you like your filets to be (or how much your significant other eats!). 
  • I like to use Annie's Naturals or HEB Brand Dijon Mustard for dijon without sulfites/wine. 
Nutrition Facts
Pepita Crusted Salmon (Gluten Free, Whole 30, HYH Diet)
Amount Per Serving (1 piece)
Calories 391 Calories from Fat 180
% Daily Value*
Fat 20g31%
Saturated Fat 3g19%
Cholesterol 125mg42%
Sodium 228mg10%
Potassium 1198mg34%
Carbohydrates 2g1%
Fiber 1g4%
Sugar 1g1%
Protein 49g98%
Vitamin A 91IU2%
Vitamin C 1mg1%
Calcium 34mg3%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

Alicia was diagnosed with Chronic Vestibular Migraine in 2016 and has been able to successfully manage her symptoms through medication, supplements, lifestyle changes, and the Heal Your Headache Diet by Dr. David Buchholz from Johns Hopkins. She's the owner of The Dizzy Cook.

One comment

  1. Lauren

    5 stars
    Salmon is my favorite fish. This is such a fresh take and the crunch is great. I love the mustard flavor in combination with the fish. Will definitely be doing this again.

    Reply

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