Sesame-Crusted Salmon

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

Suggestions


If you’re looking for a deliciously healthy dinner option that doesn’t skimp on flavor, look no further than this Sesame-Crusted Salmon. Not only is this dish gluten-free and dairy-free, but it also offers a perfect balance of nutrition and taste, making it a fantastic choice for anyone keen on wholesome eating. Each serving is packed with 591 calories of pure delight, spotlighting succulent salmon fillets embraced by a crispy layer of sesame seeds and a hint of red pepper flakes for a mild kick.

This recipe is beautifully complemented by colorful stir-fried vegetables, including vibrant bok choy, carrots, and shiitake mushrooms, all sautéed to perfection with a drizzle of dark soy sauce that elevates the dish’s richness. The dish is served atop a fluffy bed of basmati rice, which not only adds to the presentation but also balances the meal perfectly with its subtle fragrance and taste.

Whether you’re preparing lunch, dinner, or an impressive main course for guests, this Sesame-Crusted Salmon is both visually stunning and undeniably satisfying. With a preparation time of just 45 minutes, you’ll find that this meal not only nourishes the body but also pleases the senses. Embrace this culinary adventure and indulge yourself and your loved ones in a dining experience that promotes a healthy lifestyle while still being incredibly flavorful.

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