Sesame Seared Salmon

February 7, 2012 

The Tri-City Herald's Food & Wine section Feb. 8 will feature recipes plus buying, cooking and health tips on a variety of food-related subjects. For past food stories and recipes visit

Sesame Seared Salmon

Fresh snow peas add a sweet, crunch to the Chinese noodles. It takes a few minutes to trim them. Broccoli florets can be a quick substitute. Add them to the boiling water for 2 to 3 minutes and then add the Chinese noodles.

This meal contains 599 calories per serving with 31 percent of calories from fat.


1 teaspoon sesame oil

3/4 pound wild salmon fillets

1 tablespoon honey

1/2 tablespoon chopped fresh ginger or 1/4 teaspoon ground ginger

2 teaspoons low sodium soy sauce

1/2 tablespoon toasted sesame seeds


Heat olive oil in a nonstick skillet over medium-high heat. Add the salmon and saute 5 minutes. Meanwhile, mix honey, ginger and soy sauce together. Set aside. Turn salmon and saute 3 minutes for a 1-inch thick piece of salmon. Remove skillet from heat, spoon sauce over salmon and let warm in skillet for about 30 seconds. Remove to individual dishes and sprinkle sesame seeds on top.

Makes 2 servings.

Per serving: 316 calories (38 percent from fat), 13.5 g fat (2.6 g saturated, 5.0 g monounsaturated), 78 mg cholesterol, 37.6 g protein, 10.0 g carbohydrates, 0.3 g fiber, 279 mg sodium.

Chinese Noodles with Snow Peas


1/4 pound Chinese noodles

1/4 pound fresh snow peas, trimmed

2 teaspoons sesame oil

Salt and freshly ground black pepper


Bring a large pot of water to a boil. Add the noodles and snow peas. Let boil 2 minutes and drain. Toss with the oil and salt and pepper to taste. Makes 2 servings.

Per serving: 283 calories (23 percent from fat), 7.2 g fat (1.3 g saturated, 2.5 g monounsaturated), 48 mg cholesterol, 9.7 g protein, 45.0 g carbohydrates, 3.4 g fiber, 15 mg sodium.

From: MCT Information Services

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