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 is easy to prepare, 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 + Salmon

Our health is extremely important and we should become more aware of how high blood pressure is a risk factor for cardiovascular disease and how our diets play an important role in having healthy blood pressure levels. Researchers have now found that black sesame has  possible antihypertensive effects which could imply that they can play a role in preventing cardiovascular disease. Sesame seeds can improve oxidative stress due to their higher vitamin E content [1]. Oxidative stress can be defined as an imbalance of  free radicals and antioxidants in the body [2]. Keeping antioxidants, like vitamin E, in our bodies is important to fight free radicals.

Including seafood like salmon is an important part of a well-balanced, healthy diet. The Dietary Guidelines for Americans (2015-2020) recommends eating at least 8 ounces of seafood per week [3]. Seafoods is a great source of protein, omega-3 fatty acids and many different vitamins and minerals. Seafood is also lower in saturated fat [4].

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

What Type of Salmon Should I Buy?

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 nutritional content. We know salmon and other fish to be high in omega-3 fatty acids. Wild-caught salmon their omega-3 content is mainly from the algae and plankton found in their diet. In farm-raised salmon, their omega-3 levels depend on the feed that they eat. The feed is mainly plants and grains and new varieties are being developed with more protein derived from grains such as soybeans [5]. While it is always preferred to eat the wild salmon if you have the choice,  if you can’t find it the 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 20 minutes
Total Time 25 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. To make the the marinade, add lemon juice and coconut aminos to a shallow bowlSeason the salmon with salt and pepper and dip both sides of the salmon in the marinade. Place salmon on plate and set aside. Discard remaining marinade. In same shallow bowl, add sesame seeds. Press salmon skinless side down into sesame seeds. Set aside. 

  2. Heat the olive oil in a large saute pan over moderate heat. Place the salmon fillets, skin side down in the saute pan and cook until the bottoms are browned and the bottom half of the fillets turn opaque, about 5 minutes. Depending on thickness approximately 10 minutes per inch. Turn the fillets and cook until the flesh is opaque and firm to the touch. Remove from heat and let rest 2-3 minutes before serving.

Recipe Notes

Nutrient Analysis:
Serving size: 1 salmon filet, 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] Wichitsranoi, J., Weerapreeyakul, N., Boonsiri, P., Settasatian, C., Settasatian, N., Komanasin, N., … 
Leelayuwat, N. (2011). Antihypertensive and antioxidant effects of dietary black sesame meal in 
pre-hypertensive humans. Nutrition Journal10, 82. http://doi.org/10.1186/1475-2891-10-82
[2] Betteridge DJ.,Department of Medicine, Sir Jules Thorn Institute, The Middlesex Hospital, London, UK.
[3] Dietary Guidelines for Americans 2015. https://health.gov/dietaryguidelines/2015/guidelines/chapter-2/a-closer-look-at-current-intakes-and-recommended-shifts/
[4] Health. Fish Watch. http://www.fishwatch.gov/eating-seafood/health
[5] Farmed vs. Wild Salmon. Washington State Department of Health. https://www.doh.wa.gov/CommunityandEnvironment/Food/Fish/FarmedSalmon

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