Sesame Orange Crusted Salmon

Salmon is high in omega-3 fatty acids, protein, vitamin D, B12, B6, E, niacin, selenium, and magnesium. Canned salmon also contains large amounts of calcium (due to the bones of the fish).

Omega-3 fats seem to primarily work through reducing inflammation in our bodies which is at the base of many health problems, including heart disease, diabetes, some types of cancers and arthritis. Omega-3’s also help prevent the blood clots which cause many strokes. Omega-3 fats are thought to help with depression and may have potential to help slow cognitive problems such as Alzheimer’s disease and age-related cognitive decline.

Choose wild salmon when possible. Contaminants at levels of up to 10 times higher may be found in farmed salmon.


Sesame Orange Crusted Salmon

4 servings

3 tablespoons sesame seeds
2 teaspoons orange zest
1/4 teaspoon salt
1 teaspoon sesame oil
16 ounces salmon -- 4 servings
Cooking spray

Coat salmon lightly with sesame oil. Sprinkle with orange zest, sesame seeds, and salt.
Heat a pan over medium heat, spray with cooking spray or coat with a small amount of olive oil. Add salmon skin side up. Cook 5-7 minutes, turn and cook another 5-7 minutes or until cooked through.

For an easy pan sauce, deglaze the pan with orange juice. Pour over cooked fish.

For an easy side dish cook rice or other grain substituting orange juice in place of some or all of the water normally called for.

Per Serving: 181 Calories; 8g Fat (42.4% calories from fat); 24g Protein; 2g Carbohydrate; 1g Dietary Fiber; 59mg Cholesterol; 210mg Sodium.