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. Incorporating salmon into your diet is a wonderful way to add protein and healthy fats, but there’s a difference between the different 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. Salmon is a fantastic source of omega-3 fatty acids, thiamin, riboflavin, niacin, vitamin B6, vitamin B12, and pantothenic acid, so it’s important to make sure that you are eating this fish at least twice a week. Studies have shown that omega-3 fatty acids can protect heart health, reduce risk of stroke, improve blood lipid patterns, and improve blood vessel function (1), so go ahead and partake in this delicious fish and enjoy all of the health benefits it provides!
Black Sesame Seed Encrusted Salmon
- 4 - 6 ounce salmon fillets
- ¼ teaspoon sea or Himalayan salt
- ¼ teaspoon black pepper
- 1 lemon, juiced
- Dash of coconut aminos, soy free soy sauce, or tamari
- ¼ cup black sesame seeds
- 1 tablespoon olive oil
- 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.
- Coat the fillets with sesame seeds.
- 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.
- 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.
You can add a mixture of white and black sesame seeds. The black sesame seeds have a strong anti-oxidant called anthocyanins which gives them more nutritional benefits than white sesame seeds.
1 tablespoon of Coconut Aminos has 270 mg sodium, compared to 700 mg sodium in 1 tablespoon low sodium tamari. Coconut Aminos were used in this recipe.
Serving size: 1 salmon Calories: 370 calories, Fat: 20 grams, Saturated fat: 2 grams, Carbohydrates: 3 grams, Sugar: 0 grams, Sodium: 430 milligrams, Protein: 45 grams, Cholesterol: 105 milligrams
(1) Health Benefits of Salmon. Wild for Salmon. https://wildforsalmon.com/why-wild/health-benefits/page.aspx?id=1097