Did you know that farmed salmon would be gray if they weren’t given supplements that redden their flesh? That’s right – most farmed salmon are basically dyed their bright pink color – and the difference will affect eye health.
The reason for the color difference is the lack of astaxanthin, a naturally-occurring carotenoid that’s found in salmon, lobster, crab and shrimp. Carotenoids are pigment colors that occur in nature and support good health – especially eye health!
It’s said that astaxanthin is the most important of all carotenoids when it comes to eye health and it’s been shown to be protective against glaucoma, cataracts, age-related macular degeneration, inflammatory eye diseases and many more eye health issues!
Eating healthy foods, like salmon, then can help you maintain healthy eyes.
Even if you don’t mind the bit about farmed salmon being dyed, keep in mind that the levels of astaxanthin are 400 percent higher in wild salmon than farmed. That alone is enough reason to seek out wild salmon as food for healthy eyes!
Though you can find wild salmon at other times of the year, June through August is prime time for fresh wild salmon. Fresh wild salmon can be on the expensive side depending on where you live, so I’ve also tested this recipe with defrosted frozen fillets for affordable food for eye health. To my surprise, they were just as delicious!
Salmon is great with just a bit of salt, but for added healthy eye nutrition, this salmon is covered in a slightly spicy and incredibly flavorful pecan crust.
Pecans contain zeaxanthin, lutein, beta-carotenes and relatively high levels of vitamin E and these four antioxidants also contribute to better eye health.
This pecan-crusted salmon already contains two foods that are especially good for healthy eyes, but if you want to throw in another one – serve this salmon with some lemon slices. Check out my blueberry pie smoothie article to learn how lemons and citrus in general have vitamins for eyes and other nutrients for healthy eyes.
~ Erin @ Texanerin Baking
RECIPE
INGREDIENTS
- 1 cup pecans
- 3/4 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- 2 teaspoons herbs de Provence
- 1/8 teaspoon smoked paprika
- 1/4 cup unsalted butter
- 2 8-ounce salmon fillets (1 lb. total)
- lemon slices, optional
INSTRUCTIONS
Preheat the oven to 350 degrees F.
Get out a casserole dish large enough for the salmon. Place the pecans in the casserole dish and toast the pecans for 3 minutes, mix, and toast for another 3-5 minutes or until the pecans smell toasty. Remove from the oven and turn the heat up to 400 degrees F. While the pecans are cooling, place the salt, pepper, herbs de Provence, smoked paprika and butter in a high-speed blender or a food processor. Once the pecans have cooled, add them and then pulse a few seconds or until the pecans are nicely ground.
Grease the casserole dish and place the salmon fillets in there. Divide the pecan mixture in half and pat evenly over the top of each fillet.
Bake for 14-20 minutes or until the topping has lightly browned and the fish flakes with a fork. Serve immediately with fresh lemon slices, if desired.
