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Wed June 14, 2017

OTM x 5 Power Snatch x 5 @ 60% Rest 2 mins OTM x 5 Power C&J x 5 @ 60%

12 Min AMRAP 20 Front Rack Lunge (135/95) 20 Toe to Bar


Almond Crusted Salmon

by Coach Courtney, RD

Many people enjoy salmon but are unsure of how to cook it. Luckily, cooking salmon is easy and quick to prepare! Why eat salmon? Salmon is rich in a type of essential fatty acid called Omega-3’s. Omega-3’s play a major role in cardiovascular health by lowering cholesterol, improving blood pressure, and preventing blood clots. Omega-3’s are also important for brain health and in reducing inflammation. Omega 3s in fish Fish tend to be rich in two groups of fatty acids known as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). DHA and EPA, along with alpha-linolenic acid (ALA), found in plant foods, fall under the subheading of omega-3 fats. EPA and DHA, cited as the beneficial component of fish, originate in algae which are the base of the food chain for fish. Fish consume algae and concentrate the EPA and DHA. What’s the difference between wild and farmed salmon? When comparing wild salmon to farmed salmon, there are slight differences in nutritional quality. Farmed salmon is higher in fat and may be exposed to more environmental contaminants. Farmed and wild salmon contain PCBs (Polychlorinated Bisphenyls), which are contaminants found in our environment and build up in fish. The level of PCBs found in both farmed and wild salmon is safe according to Health Canada. However, farmed salmon may have higher levels of PCBs than wild salmon. This is because PCBs build up in the fat of fish, and farmed salmon has a higher fat content. Bottom line Both wild and farmed salmon can be very healthy options! Fats from both wild and farmed fish encourage health promoting effects. Eating about 2 servings per week (about 8 ounces total) of fatty fish is enough to attain the health promoting fatty acids.


  • ¼ cup of ground almonds

  • ¼ cup panko crumbs

  • ¼ teaspoon ground coriander

  • ¼ teaspoon ground cumin

  • ¼ teaspoon garlic

  • Four 6 oz. salmon fillets

  • 2 teaspoons lemon juice

  • Dash of salt and pepper

  • Lemon wedges (if desired)


  1. Preheat the oven to 400F

  2. Grind almonds in a food processor or purchase ground almonds.

  3. Combine first five ingredients in a shallow dish and set aside.

  4. Brush tops and sides of fish with the lemon juice and sprinkle with salt and pepper. Working with one fillet at a time, dredge top and sides in almond mixture. Place salmon on a pan coated with cooking spray. Sprinkle any remaining crumb mixture evenly over fish.

  5. Bake for 15-20 minutes depending on the thickness of fillets or until fish flakes easily when tested with a fork.

  6. Serve with lemon wedges and enjoy!

Yields: 4 Servings

Nutrition Facts

Calories: 286

Carbohydrates: 5g

Fibre: 1g

Protein: 38g

Fat: 12g

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