Sesame-Crusted Salmon

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Sesame-Crusted Salmon
45 min.
4
591kcal

Suggestions


Indulge in a culinary delight with our Sesame-Crusted Salmon, a dish that perfectly balances flavor and health. This recipe is not only gluten-free and dairy-free, but it also boasts a remarkable health score of 100, making it an excellent choice for those who prioritize nutritious meals without sacrificing taste.

Imagine tender salmon fillets coated in a crunchy sesame seed crust, delivering a delightful nutty flavor with every bite. Paired with vibrant stir-fried vegetables like bok choy, carrots, and shiitake mushrooms, this dish is a feast for both the eyes and the palate. The addition of red pepper flakes adds a subtle kick, ensuring that your taste buds are tantalized.

Ready in just 45 minutes, this recipe serves four, making it perfect for a family dinner or a gathering with friends. With a caloric breakdown that highlights a healthy balance of protein, fats, and carbohydrates, you can enjoy a satisfying meal that fuels your body and keeps you feeling great.

Whether you're looking for a wholesome lunch, a main course for dinner, or simply a delicious way to elevate your cooking skills, our Sesame-Crusted Salmon is sure to impress. Dive into this delightful dish and experience the joy of eating healthy without compromising on flavor!

Ingredients

  •  bok choy quartered
  •  carrots cut into matchsticks
  • teaspoons olive oil 
  •  bell pepper red cored seeded thinly sliced
  • teaspoon pepper dried red
  • servings rice long-grain
  • fillet salmon fillet 
  •  spring onion shredded
  • 0.3 cup sesame seed 
  • oz mushroom caps halved
  • tablespoon soya sauce dark

Equipment

  • frying pan

Directions

  1. Mix the sesame seeds and red pepper flakes on a plate, then press the salmon fillets into the mixture to coat.
  2. Heat half the oil in a nonstick skillet over medium heat, add the salmon, and cook for 3–4 minutes on each side, until cooked through.
  3. Remove from the skillet and keep warm.
  4. Heat the remaining oil in the skillet over high heat, add the vegetables, and stir-fry for 3–4 minutes, until just cooked.
  5. Drizzle the soy sauce over the vegetables and serve with the salmon and basmati rice.
  6. Eat Yourself Happy by Gill Paul, Hamlyn 2013, Photo Will Heap.

Nutrition Facts

Calories591kcal
Protein31.71%
Fat28.63%
Carbs39.66%

Properties

Glycemic Index
63.5
Glycemic Load
25.23
Inflammation Score
-10
Nutrition Score
63.832608917485%

Flavonoids

Apigenin
1.01mg
Luteolin
0.78mg
Kaempferol
18.43mg
Myricetin
0.14mg
Quercetin
10.13mg

Nutrients percent of daily need

Calories:590.5kcal
29.53%
Fat:19.21g
29.55%
Saturated Fat:2.85g
17.84%
Carbohydrates:59.87g
19.96%
Net Carbohydrates:49.92g
18.15%
Sugar:10.73g
11.92%
Cholesterol:93.5mg
31.17%
Sodium:641.19mg
27.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:47.87g
95.75%
Vitamin A:26060.61IU
521.21%
Vitamin C:269.22mg
326.33%
Vitamin K:224.66µg
213.96%
Vitamin B6:2.76mg
138.15%
Selenium:77.85µg
111.22%
Vitamin B3:20mg
100%
Folate:381.64µg
95.41%
Vitamin B12:5.41µg
90.1%
Manganese:1.72mg
85.85%
Phosphorus:708.71mg
70.87%
Vitamin B2:1.2mg
70.48%
Potassium:2436.12mg
69.6%
Calcium:592.26mg
59.23%
Copper:1.12mg
56.12%
Magnesium:200.59mg
50.15%
Vitamin B1:0.73mg
48.66%
Vitamin B5:4.82mg
48.22%
Iron:7.41mg
41.19%
Fiber:9.95g
39.79%
Zinc:4.01mg
26.72%
Vitamin E:2.14mg
14.25%
Vitamin D:0.23µg
1.51%
Source:Epicurious