When it comes to getting sufficient omega-3s in our diets, many of us struggle to eat enough. Our Black Sesame Seed Encrusted Salmon is a delicious and natural way to get your daily dose without the hassle of buying those expensive “horse pills”. Because omega-3 from food is better absorbed by the body than from supplements, our recipe makes the perfect meal for your mind and body. And the sesame seeds that top this salmon are so much more than an enticing decoration. These nutrient-packed seeds add a crunchy texture to an otherwise soft protein and assures that each piece of fish remains moist after cooking. The resulting dish combines the rich flavors of salmon, nutty taste of seeds along with a delightful pop of citrus from the lemon juice. Yum! So easy to prepare, full of omegas, and gluten-free, this hearty meal is a great way to serve your family a huge dose of nutrition.
Nutrient Booster: Black Sesame Seeds + Salmon
Salmon is a nutritional powerhouse that is loaded with health benefits for your mind and body. It provides an excellent source of high-quality protein, vitamins and minerals, including potassium, selenium and vitamin B12. But, it is the impressive omega-3 fatty acid content which is responsible for salmon’s reputation as an important brain food. These naturally occurring fatty acids contribute to healthy brain function, heart health, joints and overall well-being. Consumption of omega-3s have been shown to reduce inflammation, lower blood pressure and decrease risk factors for certain diseases. Sesame seeds are so much more than the topping on your favorite baked goods. They are an excellent source of many essential minerals as well as a good source of vitamin B1 and dietary fiber. The nutrients found in these little black seeds help contribute to cardiovascular health, reduce inflammation, support respiratory health, and protect against certain cancers and osteoporosis. Due to their high levels of vitamin E, sesame seeds can improve oxidative stress by fighting the imbalance of free radicals in the body.
Including seafood, like our Black Sesame Seed Encrusted Salmon, is an important part of a nutritious and healthy diet. The Dietary Guidelines for Americans (2015-2020) recommends eating at least 8 ounces of seafood per week. We love serving this salmon dish over brown rice, quinoa, sorghum or freekeh along with a side of fresh green veggies for an all around perfect and nutrient-dense dinner. Meet your seafood guideline while pairing this delicious recipe with some of our favorite sides. Colorful Quinoa & Pecan Salad Freekeh and Black Bean Salad with Lime Cilantro Dressing Asparagus with Lemon Skyr
What Type of Salmon Should I Buy?
There is no doubt that incorporating salmon into your diet is a wonderful way to add protein and healthy fats. However, not all salmon is created equal. Wild salmon has veining throughout, and is a bright red color. Farm-raised salmon is a light pink color and has a slightly different nutritional content that the wild variety. While both types of salmon boast impressive amounts of omega-3 fatty acids, wild salmon contains higher amounts of certain nutrients like potassium and selenium while farmed salmon contains higher amounts of other nutrients like folate and vitamin A. The main difference in omega-3s between the two salmons is due to their varying diets. Wild caught salmon eat mostly algae and plankton found in their natural environment. Farm raised salmon feed mainly on plants and grains. While it is always preferred to choose the wild variety if you have the choice, the benefits of eating salmon, whether wild or farmed, far outweigh not eating this fatty fish at all!
Black Sesame Seed Encrusted Salmon
- 1 tablespoon coconut aminos
- 1 lemon, juiced
- 4 (6) ounce salmon fillets
- 1/4 teaspoon sea salt, or himalayan salt
- 1/4 teaspoon black pepper
- 1/4 cup black sesame seeds
- 1 tablespoon olive oil
To make the the marinade, add lemon juice and coconut aminos to a shallow bowl. Season 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.
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.
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