Sesame salmon
Put some color and nutritional goodness on your plate using fresh, wild fish in this classic Asian-style recipe. Versatile salmon, found on both the east and west coasts of the United States, is rich in both flavor and beneficial omega 3 fatty acids. Complete the meal with wild rice and steamed spinach.
Glaze
3 Tbsp. reduced-sodium soy sauce
2 Tbsp. mirin (any sweet white wine may be substituted)
1/2 cup low-sodium chicken broth
1/2 tsp. honey
1 tsp. grated fresh ginger
3 cloves garlic, minced
2 tsp. cornstarch
3 Tbsp. water
Salmon
1 large egg white
2 Tbsp. cornstarch
1 lb. (4, 4-oz.) salmon fillets
2 Tbsp. sesame seeds, toasted
1 Tbsp. sesame oil
Whisk together soy sauce, mirin, broth, honey, ginger and garlic in saucepan. Set aside. In another bowl, whisk together cornstarch and water. Set aside.
Whisk egg white and cornstarch in small bowl. Liberally brush skinless side of each fillet with egg mixture and sprinkle with seeds evenly, pressing gently to coat.
Heat oil in large skillet over medium-high heat. Gently place fillets seed side down, and cook until the seeds are golden brown, about 5 minutes. Very gently turn over and continue cooking through, about 3 minutes.
Over medium heat, simmer soy sauce mixture, stirring constantly, about 2 minutes. Whisk in the cornstarch mixture and continue simmering until sauce thickens, about 1 minute. Spoon glaze over fillets. Serve immediately.
Makes 4 servings.
Nutritional values per serving:
Calories: 290 calories
Total fat: 15 g
Saturated fat: 3 g
Carbohydrate: 12 g
Protein: 27 g
Dietary fiber: 1 g
Sodium: 528 mg |
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