Sesame Salmon
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:
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:
- In saucepan, whisk together soy sauce, mirin, broth, honey, ginger and garlic. Set aside. In another bowl, whisk together cornstarch and water. Set aside.
- 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.
- 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.
- 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.
Source: https://www.aicr.org/cancer-prevention/recipes/sesame-salmon/
