Wild Salmon with Walnut Pesto and Spinach

Why This Works for Intermittent Fasting

Wild salmon is one of the most fasting-compatible proteins available — it is dense in omega-3 fatty acids (EPA and DHA), rich in vitamin D, and paired here with walnut pesto that delivers additional anti-inflammatory fats without any sugar or starch. The spinach base provides magnesium and iron, two minerals that tend to drop during extended fasting windows. This meal is ideal for opening your eating window — satisfying, nutrient-dense, and easy on the digestive system after hours of fasting.

Ingredients

For the salmon:

• 2 wild salmon fillets (approx. 180g / 6 oz each), skin on
• 1 tablespoon olive oil or ghee
• Sea salt and black pepper to taste
• Juice of half a lemon

For the walnut pesto:

• 60g (½ cup) raw walnuts
• 30g (1 loosely packed cup) fresh basil leaves
• 2 garlic cloves
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons finely grated parmesan
• Sea salt and black pepper to taste

For the spinach:

• 200g (4 large handfuls) fresh baby spinach
• 1 tablespoon butter or ghee
• 1 garlic clove, minced
• Pinch of sea salt

Instructions

1. Make the walnut pesto: Place walnuts, basil, garlic, parmesan, salt, and pepper in a food processor or blender. Pulse several times, then drizzle in the olive oil while blending until you reach a rough, thick paste. Taste and adjust salt. Set aside.

2. Dry the salmon: Pat both fillets completely dry with paper towel — this is the key to a proper sear. Season both sides generously with sea salt and black pepper.

3. Sear the salmon: Heat olive oil or ghee in a heavy skillet (cast iron is best) over medium-high heat until shimmering. Place fillets skin-side down. Press gently for 10 seconds to prevent curling. Cook undisturbed for 5–6 minutes until skin is crisp and the flesh is cooked about two-thirds of the way up the sides.

4. Flip and finish: Flip the salmon, reduce heat to medium, and cook 2–3 minutes more until just cooked through. Squeeze lemon juice over the fillets and remove from heat immediately to avoid overcooking.

5. Wilt the spinach: In a separate pan, melt butter or ghee over medium heat. Add minced garlic and cook for 30 seconds until fragrant. Add spinach in batches, turning to coat in butter, until just wilted — about 2 minutes total. Season with sea salt.

6. Plate and serve: Divide the wilted spinach between two plates. Place a salmon fillet on top of each. Spoon walnut pesto generously over each fillet and serve immediately.

Nutrition Per Serving

Fasting Compatibility

This recipe is well-suited to 16:8, 18:6, and OMAD protocols. The combination of high-quality protein and healthy fats produces strong satiety that carries well into the next fasting window. The omega-3 fats from both the salmon (EPA, DHA) and walnuts (ALA) make this a particularly useful meal during eating windows aimed at reducing inflammation. Best eaten as the first or only meal of the day when breaking an extended fast — start with a small portion of the spinach before the full plate to ease the digestive system back in gently.

Related Recipes

• Baked salmon with dill, lemon, and capers
• Seared tuna steak with sesame, ginger, and greens
• Sardine and leafy green salad with olive oil

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.