Eat Smart  |  Posted 10.22.14

Sesame Salmon

Sesame Salmon

Elegant and easy Sesame Salmon. Fresh salmon fillets pack protein, B vitamins and omega-3 fatty acids. Sesame seeds add a nutty crunch and pair well with the light honey-soy glaze. Complete the meal with wild rice and a simple green salad.

Makes 4 servings.

Ingredients

  • GLAZE
  • 3 Tbsp reduced-sodium soy sauce
  • 2 Tbsp mirin ( any sweet white wine may be substituted)
  • 1/2 cup low-sodium chicken broth
  • 1/2 tsp honey
  • 1 tsp grated fresh ginger
  • 3 cloves garlic, minced
  • 2 tsp cornstarch
  • 3 Tbsp water
  • SALMON
  • 1 large egg white
  • 2 Tbsp cornstarch
  • 1 lb (4, 4oz) salmon filets
  • 2 Tbsp sesame seeds, toasted
  • 1 Tbsp sesame oil

Instructions

  • Whisk together soy sauce, mirin, broth, honey, ginger and garlic in saucepan. Set aside. In another bowl, whisk together cornstarch and water. Set aside.
  • Whisk egg white and cornstarch in small bowl. Liberally brush skinless side of each fillet with egg mixture and sprinkle with seeds evenly, pressing gently to coat.
  • Heat oil in large skillet over medium-high heat. Gently place fillets, seed side down, and cook until the seeds are golden brown, about 5 minutes. Very gently turn over and continue cooking through, about 3 minutes.
  • Over medium heat, simmer soy sauce mixture, stirring constantly, about 2 minutes. Whisk in the cornstarch mixture and continue simmering until sauce thickens, about 1 minute.
  • Spoon glaze over fillets. Serve immediately.

Per serving: 290 calories, 15 g total fat (3 g saturated fat), 12 g carbohydrate, 27 g protein, 1 g dietary fiber, 528 mg sodium.

Recipe from American Institute for Cancer Research