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Updated: May 4, 2021

Leading on from my blog about healthy fats, here's a super simple, quick, nutritious meal that is packed with healthy fats to nourish your body and to equally satisfy your taste buds.


Calories 463

Fat 34g

Carbs 14g

Fiber 9g

Sugar 2g Protein 29g Yields 2

Cooking Time 20 min

● 1/4 Cup Sliced Almonds

● 1 stalk Green Onion (very finely chopped)

● 1/4 tsp Sea Salt (divided, or more to taste)

● 1/2 tsp Italian Seasoning

● 1 tsp Lemon Juice (freshly squeezed, divided)

● 1 1/2 tsps Extra Virgin Olive Oil

● 8 ozs (230g) Salmon Fillet

● 1/4 tsp Black Pepper (divided)

● 1 Avocado (mashed)

● 1/8 tsp Chili Flakes (optional, to taste)

● 1/4 cup Cherry Tomatoes (halved)


  1. Preheat the oven to 350ºF (175ºC) and line a baking sheet with parchment paper.

  2. In a mixing bowl, combine the almonds, green onion, salt, and Italian seasoning. Add the freshly squeezed lemon juice and olive oil and stir until well combined.

  3. Place the salmon on the prepared baking sheet skin side down. Season with salt and pepper, then spoon the almond mixture on the top side of the fillets. Gently press it down with the back of the spoon.

  4. Place into the oven and bake for 12 to 15 minutes or until the salmon is cooked through and flakes easily.

  5. In the meantime, add the avocado and remaining lemon juice to a bowl. Season with salt, pepper, and chili flakes if using. Mash with a fork until you get a smooth avocado mash.

  6. Divide the avocado mash between plates, top with baked salmon, and garnish with cherry tomatoes. Enjoy!

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