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Entree, Seafood |260 calories per serving|35 minute recipe

Sesame Salmon

This content was last updated on February 26, 2020

You don’t need a magic password to have a healthy dinner in a hurry. It’s possible with this elegant and easy sesame salmon. Fresh salmon fillets pack protein, B vitamins and omega-3 fatty acids. Sesame seeds are rich in lignans, compounds that function as antioxidants and may prevent cell damage. Complete the meal with wild rice and a simple green salad.

 

Ingredients

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Glaze:
  • 3 Tbsp. reduced-sodium soy sauce
  • 2 Tbsp. mirin (any sweet white wine maybe substituted)
  • 1/2 cup fat-free, reduced-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, 4-oz.) salmon fillets
  • 2 Tbsp. sesame seeds, toasted
  • 1 Tbsp. sesame oil
Makes 4 servings (1 filet per serving). Per serving: 260 calories, 13 g total fat (1.5 g saturated fat, 0 g trans fat), 60 mg cholesterol, 8 g carbohydrates, 26 g protein, 0 g dietary fiber, 670 mg sodium, 3 g sugar, 1 g added sugar.

Directions

  1. In saucepan, whisk together soy sauce, mirin, broth, honey, ginger and garlic. Set aside. In another bowl, whisk together cornstarch and water. Set aside.
  2. In small bowl, whisk egg white and cornstarch. Liberally brush skinless side of each fillet with egg mixture and sprinkle with seeds evenly, pressing gently to coat.
  3. In large skillet, heat oil 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.
  4. 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.
  5. Spoon glaze over fillets. Serve immediately.

This recipe contains cancer fighting foods:

This recipe was specially crafted to support cancer prevention and survival. It adheres to AICR's Cancer Prevention Recommendations. Learn more about our recipe guidelines.

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