Sesame Salmon: ChefMD™
Aired on Lifetime Television
Sunday, January 29 and March 12, 2006
Show 304
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Salmon is brain food because your brain is 60 percent fat and needs omega-3 fats. The omega-3 fats in salmon also help lower the risk of hardening of the arteries and reduce the risk of obesity. Salmon is a good source of selenium which helps damaged cells repair their own DNA, and can help stop the spread of cancer. Large amounts of vitamin B12 are also found in salmon. Try to use wild salmon. Farm salmon tends to have PCBs. This ChefMD™-approved recipe for grilled fresh salmon sprinkled with sesame seeds is simple, super healthy and delicious. Garnish with mango chutney and chopped avocado for a real treat! The fountain of youth, starts in the kitchen!
Double Sesame Salmon with Mango-Avocado Salsa
Preparation time: 15 minutes
Cooking time: 6 minutes
4 servings
319 calories per serving, 38% from fat
Ingredients:
One-quarter cup plus 2 tablespoons hot mango chutney, such as Crosse & Blackwell brand
One mango chopped
4 (5- to 6-ounce) salmon fillets with skin
Three-quarter teaspoon salt, divided into one-half and one-quarter teaspoons of salt
1 tablespoon mixed white and black sesame seeds
1 tablespoon seasoned rice wine vinegar
1 cup diced ripe fresh mango
One-half ripe medium avocado, diced
2 tablespoons chopped fresh cilantro
Preparation:
Preheat broiler. Spread 2 tablespoons chutney over skinless side offish. Sprinkle one-half teaspoon salt and the sesame seeds over fish, patting to coat. Place salmon on rack of broiler pan, skin side down. Broil 4 to 5 inches from heat for 5 to 6 minutes, or until fish is opaque in the center. Meanwhile, combine remaining one-quarter cup chutney with vinegar and one-quarter teaspoon salt. Stir in mango, avocado, and cilantro. Serve salsa over fish.
Substitutions:
Black sesame seeds can be found at Asian grocery stores or the ethnic section of select supermarkets. If not available, use 1 tablespoon of regular white sesame seeds. A tablespoon of Eden Shake may also be used. This bottled table condiment consists of white and black sesame seeds, seaweed flakes, and seasonings, and can be found at health food stores and some supermarkets. This recipe also would work well with halibut fillets.
Tips:
Chutney and other thick, sweet toppings are great glazes for fish. The fish doesn't need to marinate, because the flavor is baked right on. Try orange marmalade or whole raspberry preserves. Experimenting in the kitchen is a very good thing.
Nutritional Analysis:
Total fat (g) 13.6
Fat calories (kc) 123
Cholesterol (mg) 100
Saturated fat (g) 1.1
Polyunsaturated fat (g) 3.7
Monounsaturated fat (g) 5.4
Fiber (g) 4.0
Carbohydrates (g) 44.4
Sugar (g) 6.2
Protein (g) 25.7
Sodium (mg) 580
Calcium (mg) 157
Magnesium (mg) 76
Zinc (mg) 1.6
Selenium (mcg) 0
Potassium (mg) 386
Flavonoids (mg) 0
Lycopene (mg) 0
Fish (oz) 5.5
Vitamin A (RE) 209
Beta-carotene (RE) 272
Vitamin C (mg) 22
Vitamin E (mg) 4.4
Thiamin B1 (mg) 0.3
Riboflavin B2 (mg) 0.4
Niacin B3 (mg) 7.2
Vitamin B6 (mg) 0.3
Folic acid (mcg) 49
Vitamin B 12 (mcg) 5