From the AICR Test Kitchen
Week of October 15, 2012
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Contact: Alice Bender, (202) 328-7744
American Institute for Cancer Research
Put some color and nutritional goodness on your plate using fresh, wild fish in this classic Asian-style recipe. Versatile salmon, found on both the east and west coasts of the United States, is rich in both flavor and beneficial omega 3 fatty acids. Salmon is highly prized in the American Northwest and is sometimes called Alaskan turkey.
Use the glaze to help enhance the salmon. Mirin is a Japanese wine and its sweetness, along with the honey, provides a nice contrast to the salty soy sauce. A bit of cornstarch helps thicken and bind the mixture together.
Sesame seeds add a subtle nut-like flavor and a crunchy crust. The sesame crop has been cultivated for thousands of years and is believed to be the first domesticated oilseed. These little seeds are packed with fiber, iron, magnesium and more heart-healthy fats.
This is portion control at its best: each fillet provides a satisfying serving loaded with flavor. Complete the meal with wild rice and steamed spinach. Simply prepare the rice per package directions. Sauté a couple of minced garlic cloves in olive oil, then toss in the spinach and let it wilt. And you’re ready to serve a healthy and elegant repast.
- 3 Tbsp. reduced-sodium soy sauce
- 2 Tbsp. mirin (any sweet white wine may be substituted)
- 1/2 cup low-sodium chicken broth
- 1/2 tsp. honey
- 1 tsp. grated fresh ginger
- 3 cloves garlic, minced
- 2 tsp. cornstarch
- 3 Tbsp. water
- 1 large egg white
- 2 Tbsp. cornstarch
- 1 lb. (4, 4-oz.) salmon fillets
- 2 Tbsp. sesame seeds, toasted
- 1 Tbsp. sesame oil
Whisk together soy sauce, mirin, broth, honey, ginger and garlic in saucepan. Set aside. In another bowl, whisk together cornstarch and water. Set aside.
Whisk egg white and cornstarch in small bowl. Liberally brush skinless side of each fillet with egg mixture and sprinkle with seeds evenly, pressing gently to coat.
Heat oil in large skillet over medium-high heat. Gently place fillets, seed side down, and cook until the seeds are golden brown, about 5 minutes. Very gently turn over and continue cooking through, about 3 minutes.
Over medium heat, simmer soy sauce mixture, stirring constantly, about 2 minutes. Whisk in the cornstarch mixture and continue simmering until sauce thickens, about 1 minute.
Spoon glaze over fillets. Serve immediately.
Makes 4 servings.
Per serving: 290 calories, 15 g total fat (3 g saturated fat), 12 g carbohydrate,
27 g protein, 1 g dietary fiber, 528 mg sodium
The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $96 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.
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