Thursday, March 23, 2017

Low Fat Baked Sesame Teriyaki Salmon Recipe

Low Fat Baked Sesame Teriyaki Salmon Recipe

Whether you are aware or not, shellfish and fish have been part of the human diet since before year 0. Even people from ancient times had knowledge of how to farm fish so they wouldn't have to travel out to sea to catch their food. Not only has fish been a huge part of the human diet, but it has also been a massive driver of economy. With the health benefits received from eating salmon it's no wonder that this type of fish is one of the most popular. Salmon has a very distinct color and taste, and the taste is certainly not for everyone!

Salmon is very nutrient dense and is a very good source of high quality protein, vitamins and minerals like potassium, selenium, and B12. It's a good idea to replace some of the red meat you eat with fish like salmon. As Americans we tend to eat way more beef than we really should. Not to mention the Omega 3 Fats that are present in salmon, these help to contribute to healthy brain function and have many other positive effects on health! 


  • 4 (6 ounce) salmon fillets
  • ½ cup brown sugar
  • ½ cup low sodium soy sauce (regular soy sauce will work, just reduce salt)
  • ¼ cup cider vinegar
  • 2 garlic cloves, minced
  • ¼ teaspoon pepper
  • ½ teaspoon salt
  • ½ teaspoon sesame oil
  • 1 Tablespoon cornstarch
  • 1 Tablespoon water
  • green onions, for garnish
  • sesame seeds, for garnish

Cooking Instructions

  • Preheat oven to 400 degrees. Spray a 9x13 inch pan with non stick cooking spray or rub with some paper towel and oil, set aside.
  • In a small saucepan, whisk together the brown sugar, soy sauce, cider vinegar, garlic, pepper, salt, and sesame oil. In a small bowl, whisk together the water and cornstarch. Slowly whisk into the mixture.
  • Bring to boil and boil about 1-2 minutes until the mixture just starts to thicken. Remove from heat and reserve ¼ cup of the sauce for later.
  • Place the salmon in the pan and pour the sauce on top. Cover with aluminum foil and bake for 15-17 minutes until the salmon is opaque in the center. I like to remove the aluminum foil the last few minutes of baking to brown the tops. Remove from the oven.
  • Brush the top of the salmon with the reserved ¼ cup of the sauce. Garnish with green onion and sesame seeds. Delicious served with rice.
Remember that many Americans are actually eating healthy food and doing proper exercise but tend to have TOO MUCH FOOD! Learn to control portions. It's not your fault,  you grew up in a time and place where we are blessed to be able to eat until we are full. Unfortunately, that's part of the reason some of use are looking to lose weight. That and the problem of unhealthy food being massively lower priced than healthy food! How annoying! If you struggle with portion control then try to follow a more strict diet like the "3 Week Diet." These programs have a high success rate for those who stick to the plan!

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