High-protein garlic and honey wild salmon with sesame broccoli

High-protein garlic and honey wild salmon with sesame broccoli: juicy wild salmon with lemon, garlic, soy sauce and broccoli, finished with sesame and mild chilli.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 15 min
• Total time: 25 min
• Calories: 420 kcal per serving
• Protein: 38 g
• Fat: 22 g
• Carbs: 14 g

Ingredients

• 200g wild salmon fillet (top quality)
• White sesame seeds
• 2 garlic cloves
• 1 head of broccoli
• 1 unwaxed lemon
• 1 tbsp toasted sesame oil
• 1 tbsp honey
• 1 tsp dried chilli
• 2 tbsp soy sauce

Method

You’ll need: frying pan · chopping board · knife · spatula

1. Pat the wild salmon fillet dry. Squeeze the lemon, finely chop the garlic and divide the broccoli into small florets.
2. Stir the soy sauce with the honey, lemon juice, dried chilli and garlic. Briefly turn the wild salmon in it.
3. Heat olive oil in a large frying pan and fry the broccoli over a medium heat. Add a little water and cook briefly, so it stays tender-crisp.
4. Push the broccoli to the edge of the pan and place the wild salmon in the middle. Add the rest of the marinade and cook the salmon gently until it's still juicy inside.
5. Scatter white sesame seeds over the broccoli and wild salmon and leave everything to sit briefly. Season to taste with a little lemon juice.
6. Serve hot, putting the garlic and honey wild salmon on plates with the sesame broccoli straight from the pan.

Good to know

When it needs to be quick but should still taste really good, this dish is a great choice. It's savoury and fresh, with a lovely balance of sweetness, acidity and roasted flavours.

Swaps

Toasted sesame oil → extra virgin olive oil (more monounsaturated fats) Honey → date paste (natural sweetness plus a little fibre) Soy sauce → coconut aminos (milder, usually less salt) White sesame seeds → chopped macadamias (crunchy; contains tree nuts)

Allergens

Contains fish, sesame and soya. Chilli and garlic can be too intense for sensitive children (and no honey for babies under one year old). In pregnancy, cook the salmon right through until it flakes easily. Contains: gluten (soy sauce).

Frequently asked questions

What fatty acids are in wild salmon?

Wild salmon contains plenty of omega-3 fatty acids, especially EPA and DHA. The amount can vary a little with origin and season.

What does broccoli provide besides fibre?

Broccoli contains vitamin C, vitamin K, folate and potassium, plus plant compounds such as glucosinolates, which are typical of cruciferous vegetables.

Does garlic agree with everyone?

Not always. Garlic contains fructans, which can cause wind or a feeling of pressure in the stomach in sensitive people, for example with IBS.

What nutrients does sesame bring?

Sesame provides unsaturated fats, calcium, magnesium, iron and some protein, among other things. In this dish, the seeds are scattered over the salmon and broccoli at the end.

Is honey especially valuable nutritionally?

Honey is mainly sugar, with small amounts of other compounds. In the small amount used here, it's mainly there for sweetness.

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