Sesame-crusted salmon with mint beans
Savor the delightful combination of savory and fresh with this Sesame-Crusted Salmon and Mint Beans recipe. Perfectly crusted salmon fillets paired with tender broad beans infused with fresh mint, all brought together with a touch of olive oil and a hint of black pepper. An easy, yet elegant dish that’s sure to impress!
- 26 Apr 2024
- Cook time 5 min
- Prep time 30 min
- 4 Servings
- 6 Ingredients
Sesame-crusted salmon with mint beans is a delicious and nutritious dish that combines the rich flavors of salmon with the freshness of mint-infused broad beans. Perfect for a healthy dinner, this recipe is both satisfying and easy to prepare. The sesame seeds add a delightful crunch to the perfectly cooked salmon, while the mint beans provide a refreshing contrast.
Ingredients:
Instructions:
- Begin by blanching the broad beans. Bring a large pot of water to a boil and add the beans.
- Cook for 2-3 minutes until they are bright green and just beginning to soften.
- Drain and rinse the beans under cold water to stop the cooking process. Set aside.
- Peel and finely dice the onion.
- In a large skillet, heat 1 tablespoon of olive oil over medium heat.
- Add the diced onion and cook, stirring occasionally, until the onion is soft and lightly golden, about 5-7 minutes. Set aside.
- Preheat the oven to 375°F (190°C).
- Pat the salmon fillets dry with a paper towel.
- In a shallow dish, combine the sesame seeds and black pepper.
- Press the salmon fillets into the sesame seed mixture, ensuring an even coating on all sides.
- In a large oven-safe skillet, heat the remaining 1 tablespoon of olive oil over medium-high heat.
- Once the oil is hot, add the sesame-crusted salmon fillets to the skillet, skin side up if they have skin.
- Sear the salmon for approximately 2-3 minutes on each side, or until the sesame seeds are golden and crispy.
- Transfer the skillet to the preheated oven and bake the salmon for an additional 8-10 minutes, or until the salmon is cooked through and flakes easily with a fork.
- While the salmon is baking, return the skillet with the cooked onions to medium heat.
- Add the blanched broad beans and stir well to combine.
- Cook for another 3-5 minutes, until the beans are heated through and have absorbed some of the onion flavor.
- Season with salt to taste and remove from heat.
- Optionally, you can add fresh mint leaves to the beans for an extra burst of freshness.
- Plate the mint beans on each serving dish.
- Place a sesame-crusted salmon fillet on top of the beans.
- Drizzle with a bit of extra olive oil if desired and garnish with additional fresh mint if you have some on hand.
- Serve immediately and enjoy your delicious sesame-crusted salmon with mint beans!
Tips:
- Ensure your beans are fresh or properly thawed if using frozen ones for the best texture and flavor.
- Toast the sesame seeds lightly before coating the salmon to enhance their nutty flavor.
- Make sure the salmon fillets are dry before applying the sesame seed coating to ensure it sticks well.
- You can use a food processor to chop the mint and onion finely for a more uniform distribution in the beans.
Sesame-crusted salmon with mint beans is not only quick and easy to prepare but also a feast for the taste buds. With its combination of textures and flavors, this dish is sure to become a favorite for both casual meals and special occasions. Serve it up with a side salad or some steamed vegetables for a complete, wholesome meal.
| Nutrition Facts | |
|---|---|
| Serving Size | 370 grams |
| Energy | |
| Calories 510kcal | 20% |
| Protein | |
| Protein 50g | 34% |
| Carbohydrates | |
| Carbohydrates 33g | 10% |
| Fiber 11g | 29% |
| Sugar 4.42g | 4% |
| Fat | |
| Fat 27g | 31% |
| Saturated 4.14g | 14% |
| Cholesterol 80mg | - |
| Vitamins | |
| Vitamin A 60ug | 7% |
| Choline 210mg | 39% |
| Vitamin B1 0.43mg | 35% |
| Vitamin B2 0.34mg | 26% |
| Vitamin B3 16mg | 99% |
| Vitamin B6 1.26mg | 74% |
| Vitamin B9 190ug | 47% |
| Vitamin B12 7ug | 294% |
| Vitamin C 2.70mg | 3% |
| Vitamin E 1.04mg | 7% |
| Vitamin K 6ug | 5% |
| Minerals | |
| Calcium, Ca 80mg | 6% |
| Copper, Cu 0.77mg | 0% |
| Iron, Fe 4.21mg | 38% |
| Magnesium, Mg 180mg | 42% |
| Phosphorus, P 770mg | 61% |
| Potassium, K 1150mg | 34% |
| Selenium, Se 66ug | 116% |
| Sodium, Na 140mg | 10% |
| Zinc, Zn 3.50mg | 32% |
| Water | |
| Water 260g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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