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.
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!
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:
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.
- 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
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.
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.
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.
- 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.