Sesame-Crusted Salmon with Udon and Homemade Teriyaki
50 min 1 serving 721 kcal · 42.9 g proteinLevel: Expert
The nutritionist's note
990 kcal and 49 g of protein, with 5.2 µg of B12 (twice the requirement) and a major supply of EPA/DHA omega-3. Homemade teriyaki contains three times less sugar than a store-bought sauce.
Ingredients
1 serving
- salmon fillet160 g
- udon noodles120 g
- sesame seeds15 g
- soy sauce20 ml
- mirin15 ml
- honey10 g
- pak choi120 g
- sesame oil8 g
Method
- 1
Remove the skin from the salmon fillet (160 g), pat it dry and press it onto the sesame seeds (15 g) to form a crust on one side only.
- 2
Reduce the soy sauce (20 ml), mirin (15 ml) and honey (10 g) for 6 minutes over low heat until syrupy: the sauce should coat the back of a spoon.
- 3
Cook the udon noodles (120 g) as per the package, rinse, and toss them with a third of the sauce so they do not stick.
- 4
Heat 4 g of sesame oil and sear the salmon sesame-side down for 2 minutes without touching it, until the seeds turn golden.
- 5
Flip it and finish cooking for 8 minutes in the oven at 150 °C, for a just-pearly core at 45 °C.
- 6
Stir-fry the pak choi (120 g) for 4 minutes with the remaining oil (4 g) and a little sauce.
- 7
Plate the udon, pak choi and salmon, then spoon over the remaining teriyaki.
Nutrition facts
per serving
| Energy | 721 kcal |
|---|---|
| Protein | 42.9 g |
| Carbohydrates | 50.9 g |
| Fat | 37.1 g |
| Fibre | 6 g |
| Iron | 5.4 mg |
| Vitamin B12 | 5.2 µg |
Potential allergens
- fish
- gluten
- soy
- sesame
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