Good nutrition and physical activity are important for cancer patients. We often remind our patients to eat a well-balanced diet with fruits, vegetables, grains, good fats and lean proteins. This month, we wanted to focus on one of those lean proteins – salmon. Fresh salmon fillets are packed with protein, B vitamins and omega-3 fatty acids. Salmon helps lower blood pressure, improves memory, facilitates healthy skin and has anti-inflammatory properties.
In this recipe, we are using sesame seeds, which are rich in lignans, compounds that function as antioxidants and may prevent cell damage. To complete the meal, you can pair the salmon with wild rice and a simple green salad.
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
1 large egg white
2 Tbsp. cornstarch
1 lb. (4, 4-oz.) salmon fillets
2 Tbsp. sesame seeds, toasted
1 Tbsp. sesame oil
- 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.