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Pecan Oat Salmon {Gluten Free, Low Calorie}

November 8, 2017

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Pecan Oat Salmon! Salmon breaded in a pecan-oat-parsley mixture and sautéed in one pan. An easy dinner, ready in 20 minutes and packed with nutrients! Gluten Free + Low Calorie

Pecan Oat Salmon! Salmon breaded in a pecan-oat-parsley mixture & sautéed in one pan. An easy dinner, ready in 20 minutes & packed with nutrients! Gluten Free + Low Calorie

I’m totally off my game this week. I usually do a good job of planning my week ahead of time, but vacation and too many birthday celebrations last week completely shut down my brain. I didn’t food shop or prep any food before we left for Mexico so I came home to a refrigerator of nothing but eggs and apples.

It doesn’t help that I’m worried about my second mammogram today. A few weeks ago, I went in for what should have been a standard screening and was called the next day to make an appointment for a different type of mammogram and ultrasound. Of course, they tell you nothing over the phone so you’re left clueless as to why. I’m the patient, but I can’t know what’s up. I guess this is my welcome to 40!

Pecan Oat Salmon! Salmon breaded in a pecan-oat-parsley mixture & sautéed in one pan. An easy dinner, ready in 20 minutes & packed with nutrients! Gluten Free + Low Calorie

So, I’m a little stressed today and rightfully so because I’ve been through hell with my health. Luckily, I had a freezer stashed with fish, steam veggies and potatoes to make throw together meals this week because food is the last thing on my mind.

This Pecan Oat Salmon recipe is one I love because it’s simple and unexpectedly delicious! I love salmon on it’s own, but I eat it nearly every week so I wanted to give this staple food a new flare.

The pecan-oat-parsley mixture gives the same a unique texture and the taste is unbeatable. EASY to make too! Only takes 20-minutes in a skillet and tastes like a gourmet meal. Paired mine with a spinach salad topped with sugar free cranberry sauce. So GOOD!

Pecan Oat Salmon! Salmon breaded in a pecan-oat-parsley mixture & sautéed in one pan. An easy dinner, ready in 20 minutes & packed with nutrients! Gluten Free + Low Calorie

Many of you’ve asked me where I buy my fish. I buy mine from Sizzlefish for 3 years! I can’t tell you how much I love the company. I met the owner several years ago at a conference and he was so passionate about delivering quality fish to people.

I’ve been hooked on them ever since! It’s made getting fish so much easier than going to the store and praying that it will be there because in Arizona it’s never a sure thing. Anyway, so if you’re looking to up your fish game check out Sizzlefish!

Pecan Oat Salmon! Salmon breaded in a pecan-oat-parsley mixture & sautéed in one pan meal. An easy dinner, ready in 20 minutes & packed with nutrients! Gluten Free + Low Calorie

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Pecan Oat Salmon

Pecan Oat Salmon! Salmon breaded in a pecan-oat-parsley mixture and sautéed in one pan. An easy dinner, ready in 20 minutes and packed with nutrients! Gluten Free + Low Calorie

Author Skinny Fitalicious
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 4 servings
Calories 355 kcal
Pecan Oat Salmon! Salmon breaded in a pecan-oat-parsley mixture & sautéed in one pan meal. An easy dinner, ready in 20 minutes & packed with nutrients! Gluten Free + Low Calorie
Print

Ingredients

  • 4 salmon fillets
  • 2 tbsp extra virgin olive oil
  • 4 tbsp minced garlic
  • 1/2 cup raw pecans
  • 1/2 cup Gluten Free Rolled Oats
  • 4 tbsp dried parsley
  • salt & pepper to taste
US Customary - Metric

Instructions

  1. Heat a large skillet to medium heat with extra virgin olive oil with minced garlic.
  2. As the oil heats, prepare the crust for the salmon by pulsing the pecans, oats, salt, pepper and parsley together in a food processor. The ingredients should be broken down until the texture resembles crumbs.
  3. Transfer the mixture to a plate then dip each salmon into the mixture and immediately into the hot skillet with crusted side facing down. Bake 3-4 minutes then using a tongs, carefully flip the salmon and cook another 3-4 minutes covered or until desired.
  4. Serve immediately or store in the refrigerator up to 3 days.

Recipe Notes

  • My Amazon shop has more products similar to those used for this recipe and that I recommend to my weight loss clients.
  • If you love this recipe, check out my cookbook for more delicious recipes!
Course Dinner
Cuisine American
Keyword baked, dinner, gluten free, healthy, low calorie, oat, pecan, salmon
Nutrition facts per serving (1serving)
Calories 355 kcal
Fat 24.3 g
Saturated Fat 3 g
Cholesterol 60.4 mg
Sodium 54.5 mg
Potassium 0 mg
Carbohydrates 12.4 g
Fiber 3 g
Sugar 0.6 g
Protein 24.8 g
Vitamin A 0 %
Vitamin C 0 %
Calcium 0 %
Iron 0 %

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What I Used For The Recipe

Pecan Oat Salmon! Salmon breaded in a pecan-oat-parsley mixture & sautéed in one pan. An easy dinner, ready in 20 minutes & packed with nutrients! Gluten Free + Low Calorie

Pecan Oat Salmon! Salmon breaded in a pecan-oat-parsley mixture and sautéed in one pan. An easy dinner, ready in 20 minutes and packed with nutrients! Gluten Free + Low Calorie

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.

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  1. Kelli @ Hungry Hobby says

    November 8, 2017 at 8:47 am

    Oh my gosh I never thought about using oats as part of a topping for salmon I bet it’s a really nice texture!

    Reply
    • Megan says

      November 9, 2017 at 7:27 am

      You need to try it!

      Reply
  2. Nicole @ Bento Momentos says

    November 8, 2017 at 3:41 pm

    Yum, what a great recipe. I love nut-crusted fish and associate it with eating out at fancy restaurants. Thanks for sharing!

    Reply
    • Megan says

      November 9, 2017 at 7:27 am

      Much cheaper than a fancy restaurant!

      Reply
  3. Emily @ Pizza & Pull-Ups says

    November 8, 2017 at 9:01 pm

    Hope everything is ok! This sounds like an awesome way to mix things up.

    Reply
    • Megan says

      November 9, 2017 at 7:26 am

      Thanks Emily! Everything turned out fine yesterday and I was cleared.

      Reply

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Meet Megan

Megan is a nutrition practitioner, author of the Low Calorie Cookbook and podcast host of the Dish On Ditching Diets. Megan helps women over 35 lose weight after losing 80 pounds herself. Here you get low calorie recipes for weight loss that balance hormones. Learn more about my weight loss programs HERE!

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