Black Sesame Seed Encrusted Salmon

9.12.17 / Comment

Savory Salmon

Add a crunchy twist to your dinner menu with our Black Sesame Seed Encrusted Salmon. Not only is the salmon bursting with flavor, but it’s packed full of hearty nutrition, too. This meal can be prepped and cooked in under 20 minutes, making it ideal for busy weeknights or a weekly meal prep. This recipe is a great way for the whole family to give salmon a try! Serve this over brown rice, quinoa, sorghum or freekeh, along with a side of fresh green veggies for an all around perfect, nutrient dense dinner.

Nutrient Booster: Black Sesame Seeds

Though they are small, black sesame seeds offer incredible nutritional value. A 1/4 cup serving of black sesame seeds offers 32% of your Daily Value of magnesium and 35% of your daily value of calcium (that’s more than a glass of milk!). Magnesium and calcium are important minerals that help regulate blood pressure, reduce tension and migraine headaches and regulate sleep patterns. A 1/4 cup serving also offers 74% of your daily value of copper and 19% for zinc. These minerals are essential for optimal health. Copper is imperative for it’s anti-inflammatory properties and is needed for production of collagen and elastin. Zinc is important for a healthy immune system and bone density [1].

Perfect Companions

Are you looking for a tasty side to serve with this delicious salmon? We’ve got some great options listed below!

Colorful Quinoa & Pecan Salad

Freekeh and Black Bean Salad with Lime Cilantro Dressing

Asparagus with Lemon Skyr

A Note on Salmon

Incorporating salmon into your diet is a wonderful way to add protein and healthy fats, but there’s a difference between the varieties you see at the grocery store. Wild salmon will have veining throughout, and it will be a bright red color, while farm-raised salmon will be a light pink color and have a slightly different nutrition content. It’s always preferred to eat the wild salmon if you have the choice, but if you can’t find it, then regular farm-raised salmon will be just fine.

Black Sesame Encrusted Salmon
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Black Sesame Seed Encrusted Salmon

Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 4 servings

Ingredients

  • 4- 6 ounce salmon fillets
  • 1/4 tsp sea salt, or himalayan salt
  • 1/4 tsp black pepper
  • 1 lemon, juiced
  • dash of coconut aminos
  • 1/4 cup black sesame seeds
  • 1 tbsp olive oil

Instructions

  1. Season the salmon with salt and pepper. Place lemon juice and coconut aminos in a shallow bowl and dip both sides of the salmon in the mixture.

  2. Coat the fillets with sesame seeds.

  3. Heat the olive oil in a large saute pan over moderate heat. Place the salmon fillets in the saute pan and cook until the bottoms are browned and the bottom half of the fillets turn opaque, about 5 minutes.

  4. Turn the fillets and cook until the flesh is opaque and firm to the touch, approximately 20 minutes per inch of thickness, about 5 minutes per side. Remove from heat and let rest 2-3 minutes before serving.

Recipe Notes

Nutrient Analysis:
Serving size: 1 salmon Calories: 315 calories, Fat: 11 grams, Saturated fat: 1.5 grams, Carbohydrates: 1 grams, Sugar: 1 grams, Sodium: 285 milligrams, Fiber: 1 gram,  Protein: 27 grams, Cholesterol: 0 milligrams

[1] Health Benefits of Black Sesame Seeds. LiveStrong. 
http://www.livestrong.com/article/25281-health-benefits-black-sesame-seeds/

 

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