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 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, 4-oz.) salmon fillets
- 2 Tbsp. sesame seeds, toasted
- 1 Tbsp. sesame oil
Directions
In saucepan, whisk together soy sauce, mirin, broth, honey, ginger and garlic in saucepan. Set aside. In another bowl, whisk together cornstarch and water. Set aside.
In small bowl, 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.
In large skillet, 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.
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.
Recipe from the American Institute for Cancer Research.
