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Tasty sesame-crusted salmon served with a flavorful rice medley on a rustic plate.
StovetopComplexity

Sesame Crusted Salmon Sheet Pan Dinner

This Sesame Crusted Salmon Sheet Pan Dinner delivers 38g protein and 864 calories per serving — a one-pan meal for high-calorie bulking phases. Quick stovetop prep makes 4 servings in one go, reducing prep day complexity. Salmon's omega-3 density supports recovery and joint health during heavy training blocks.

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Ingredients

4 servings
  • Broccolini(454g)
  • Olive oil(15g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • 1½ teaspoons kosher salt
  • Salmon(454g)
  • ½ teaspoon freshly cracked black pepper
  • Garlic powder(3g)
  • Egg, Whole, Large(50g)
  • Sesame Oil, Toasted(15g)
  • Sesame seeds(45g)
  • Sesame seeds(45g)
  • Bell Pepper
  • Cilantro, Fresh(60g)
  • Basil, Fresh
  • Garlic(5g)
  • Ginger, Fresh Root(10g)
  • Lime Juice, Fresh(30g)
  • Tahini (sesame paste)(60g)
  • Chili Paste, Sambal Oelek(15g)
  • Rice, White, Long-Grain(720g)

Instructions

  1. 1Preheat the oven to 400°F with the rack in center position.
  2. 2Toss broccolini on a large rimmed sheet pan with the olive oil and ½ teaspoon of the salt.
  3. 3Season the salmon with ½ teaspoon of the remaining salt, pepper, and garlic powder.
  4. 4In a shallow bowl, combine the egg with 1 teaspoon of the sesame oil. Combine the sesame seeds in a separate shallow bowl. Working with one piece of salmon at a time, dip the salmon in the egg mixture, turning to coat and allowing the excess to drip off. Then set the salmon in the sesame seeds, pressing to adhere on all sides. Transfer the salmon to the same sheet pan and bake for 10 minutes, or until the salmon is just cooked through and the broccolini is tender and bright green.
  5. 5Meanwhile, in a small bowl, combine the peppers, cilantro, basil, garlic, 1 teaspoon of the ginger, 1 teaspoon of the sesame oil, 1 tablespoon of the lime juice, and ½ teaspoon of the remaining salt. Set aside.
  6. 6In a second small bowl combine the tahini, remaining 1 tablespoon lime juice, remaining 1 teaspoon grated ginger, remaining ½ teaspoon salt, garlic chili paste, and ¼ cup of water. Mix until smooth.
  7. 7To serve, divide the rice, salmon, and broccolini between four bowls. Top with pepper salad and drizzle with chili tahini sauce.

Nutrition — Per Serving

864

calories

38g

protein

44g

fat

Carbohydrates
83g
Saturated fat
7.7g
Sodium
173 mg
Dietary fiber
11.2g

4 servings per batch · ~495g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Sesame Crusted Salmon Sheet Pan Dinner have per serving?

Each serving delivers 38g of protein and 864 calories with 44g fat and 83g carbs. This is one of the higher-calorie recipes in the sesame lineup, driven primarily by the salmon's fat content and carb-heavy sides.

How long does Sesame Crusted Salmon Sheet Pan Dinner take to prep?

This recipe is quick prep and makes 4 servings in a single stovetop session. Sheet pan cooking means everything cooks together, minimizing active time while still delivering a complete meal.

Is Sesame Crusted Salmon Sheet Pan Dinner good for muscle gain?

At 38g protein and 864 calories per serving, this recipe supports muscle gain phases with substantial calories and carbs alongside solid protein content. The high fat from salmon provides energy and supports hormone production during bulking phases.

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