• Michelle Gelok, RD

Sesame Crusted Salmon with Five Spice Blend

Here's a simple salmon recipe that delivers tonnes of flavour. I like to use a cast iron skillet - it holds the heat well for searing the salmon and can go straight into the oven to finish cooking.


Serves 2


Ingredients

300 grams raw salmon fillet

1 tablespoon five-spice powder (see Recipe tip)

1 teaspoon sesame seeds

2 teaspoons oil


Directions

Preheat oven to 400 F (200 C).


Sprinkle five-spice powder and sesame seeds onto a large dinner plate. Firmly press the flesh side of the salmon into the spice mixture (i.e. skin side facing up), so that the salmon gets evenly coated in the spices and sesame seeds. Set aside.


Heat oil in a cast-iron skillet (or other oven-safe skillet) over medium-high heat. When the pan is hot, gently place salmon flesh side down (i.e. skin side facing up) into the pan. If the pan is splattering oil, loosely cover with a lid. Leave for about 3-4 minutes or until salmon begins to get a dark brown crust on the underside. Once browned, flip the salmon and place the cast iron skillet with the salmon in the preheated oven and bake for 12 to 15 minutes, or until salmon is cooked through.


Serve immediately.


Serves 2


Per serving: 278 calories, 15 g fat, 2 g saturated fat, 3 g carbohydrate, 2 g fibre, 30 g protein, 71 mg sodium


Click here for the recipe for Crispy Garlic Roasted Brussels Sprouts.


Recipe tip:

  • Five Spice Blend is a common spice mix used in Chinese cuisine. It's a mix of fennel seeds, cinnamon, star anise, cloves and peppercorns. You can make your own, or buy it pre-made from most major grocery stores.

  • As a general rule of thumb, meat, fish and poultry tend to shrink by about 20 percent when cooked. 300 grams of raw salmon in this recipe should yield approximately 240 grams cooked salmon (or 120 grams/4 oz per person).


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All photos and recipes by Michelle Gelok, RD

Michelle Gelok

Registered Dietitian and Nutritionist

Practicing online at Well.ca and the Orthopaedic Sport Institute in Collingwood

500 Ontario St, Collingwood ON 

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