Healthy Grilled Salmon with Pumpkin Seed Crust

Healthy Grilled Salmon with Pumpkin Seed Crust

This recipe delivers omega-3–rich salmon, crunchy mineral-packed pumpkin seeds, and bright citrus flavours — perfect for heart health, anti-inflammatory support, and balanced nutrition.

Serves: 4
Prep time: 10 minutes | Cook time: 8–10 minutes

Ingredients:

Salmon

• 4 salmon fillets (4–6 oz each), skin-on or skinless
• 1 tbsp extra virgin olive oil
• Zest of 1 lemon
• 1 tbsp fresh lemon juice
• 1 tsp Dijon mustard
• ½ tsp garlic powder
• ½ tsp smoked paprika
• Salt & freshly ground black pepper, to taste

Pumpkin Seed Crust

• ½ cup raw pumpkin seeds (pepitas)
• 2 tbsp fresh parsley or cilantro, finely chopped
• 1 small clove garlic, minced
• ½ tsp sea salt
• ¼ tsp black pepper

Directions:

1. Prepare the crust:
Add pumpkin seeds, herbs, garlic, salt, and pepper to a food processor. Pulse until coarse and crumb-like — not powdery. Transfer to a shallow plate.

2. Season the salmon:
In a small bowl, whisk olive oil, lemon zest, lemon juice, Dijon, garlic powder, and smoked paprika. Brush generously over the flesh side of each fillet.

3. Crust the salmon
Press the seasoned side of each fillet into the pumpkin seed mixture, forming an even crust.

4. Grill
Preheat grill to medium heat (375–400°F / 190–205°C) and lightly oil grates.
Place salmon skin-side down. Grill 8–10 minutes, lid closed, until fish flakes easily and crust is golden. Avoid flipping.

5. Serve immediately
Finish with fresh lemon wedges and extra herbs.

Nutrition Highlights

• Salmon: Omega-3s for heart, brain, and inflammation support
• Pumpkin seeds: Magnesium, zinc, plant protein & fiber
• Olive oil: Healthy fats for metabolic and cardiovascular health

Serving Suggestions

• Pair with roasted Brussels sprouts, lemon quinoa, or arugula citrus salad
• Add a Greek yogurt dill sauce or avocado-lime drizzle for extra freshness

Marsha Fenwick, C.N.P.  R.R.T.