Sesame Glazed Salmon & Green Beans

10 30 264
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 3
Sesame Glazed Salmon & Green Beans
Health Rating

Ingredients


304 gm Atlantic salmon, wild
304 gm Green/yellow string beans, raw
1 clove(s) Garlic (minced)
3 tbsp Soy sauce (for glaze)
1 tbsp Water (for glaze)
2 tbsp Mirin (for glaze)
1/2 tbsp Sesame oil (for glaze)
1 piece, 1-inch Ginger root (grated, for glaze)
1 tbsp Sesame seeds (for glaze)
1 tbsp Cornstarch (for glaze)

Instructions


1. For the marinade: In a small bowl, combine the soy sauce, water, rice wine, brown sugar, sesame oil, garlic, ginger, sesame seeds, and cornstarch. Stir until the cornstarch is dissolved.

2. To prepare the Salmon: Remove the scales and/or skin from the salmon, if needed. Cut the salmon into three equal sized pieces and place them in a quart-sized zip top bag. Add about half of the marinade to the bag and let the fish marinate for about 15 minutes. Save the second half of the marinade for later.

3. For the Beans: While the fish is marinating, snap the stems off the beans and break any long beans in half. Rinse the beans in a colander. Add the beans to a medium sauce pot, cover with water, add a lid, and bring to a boil over high heat. Allow the beans to boil until bright green and slightly tender (about 3 minutes), then drain in the colander and set aside.

4. Lightly mist a non-stick skillet with non-stick spray and heat over medium-low flame. Once hot, add the salmon pieces and cook on each side until the glaze turns deep brown and the fish is cooked through (about 3-5 minutes each side). Removed the cooked salmon to a clean plate.

5. Add the drained green beans to the skillet that was used to cook the salmon, along with the remaining unused marinade. Sauté the green beans in the marinade until it thickens to a shiny glaze and completely coats the green beans (about 3 minutes).

6. Serve the fish on top of the glazed green beans.

Nutrition Facts

Per Portion

Calories 264
Calories from fat 95
Calories from saturated fat 14.3
Total Fat 10.5 g
Saturated Fat 1.6 g
Trans Fat 0
Polyunsaturated Fat 4.3 g
Monounsaturated Fat 3.6 g
Cholesterol 55 mg
Sodium 1296 mg
Potassium 822 mg
Total Carbohydrate 16.6 g
Dietary Fiber 3.3 g
Sugars 5.9 g
Protein 23.8 g

Dietary servings

Per Portion


Grain 0.1
Meat 1.1
Meat Alternative 0.1
Vegetables 1.8

Energy sources


Pygal3%386.668514844318991.0500614620194725%441.26604608336476123.0531992005227136%398.54443594321594236.8969150628033736%312.7548036431991133.5175276235284825%36%36%AlcoholCarbohydratesFatProtein

Notes:

Salmon

is a great source of protein and Omega 3 fatty acids!

Green Beans

are a great source of folate, vitamin C and dietary fiber!

Recipe from:
Main