Healthy Recipe: Sesame Salmon

Healthy Recipe: Sesame Salmon with Brown Rice & Bok Choy

Recipe by Charity Ferreira | Photo by Erin Kunkel

If you’re looking for quick and easy ways to get more fish on your dish, baked salmon is as simple as it gets. Press sesame seeds on the surface to make a crunchy, nutty crust, that delivers a hit of healthy fiber. Accompany with steamed brown rice and a pile of quickly steamed or sautéed greens, such as baby bok choy.  


1 tablespoon extra-virgin olive oil or light (untoasted) sesame oil
1½ teaspoons honey
1½ teaspoons reduced-sodium soy sauce
1 teaspoon Dijon mustard
1 teaspoon fresh lemon juice
2 salmon fillets (4 to 6 ounces/125 to 185 g each)
2 tablespoons white sesame seeds
1 tablespoon black sesame seeds


Preheat the oven to 375°F (190°C). Line a baking sheet with foil.

In a small bowl, whisk together the oil, honey, soy sauce, mustard, and lemon juice.

Place the salmon fillets on the baking sheet and sprinkle lightly with salt. Spoon the oil mixture evenly over the salmon. Stir the black and white sesame seeds together and sprinkle an even coating over the tops of each salmon fillet, pressing gently to adhere.

Bake until salmon is opaque and cooked through, 8 to 10 minutes. Serve the salmon warm, with brown rice and veggies on the side.

Makes 2 servings

Nutrition Facts (per serving)

Calories 323
Protein 27 g
Total fat 20 g
Saturated fat 3 g
Carbs 9 g
Fiber 3 g
Total sugar 4 g
Sodium 325 mg
*Not including sides.

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