PF
Tasty sesame-crusted salmon served with a flavorful rice medley on a rustic plate.
Stovetop~50 minComplexity

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. 1Cook the white rice according to package directions; set aside and keep warm.
  2. 2While the rice cooks, prepare the sesame crust: whisk together the large eggs with 1 teaspoon of the sesame oil in a shallow bowl. Place the sesame seeds in a separate shallow bowl. Pat the salmon dry, then dip each piece into the egg mixture, coating both sides and letting excess drip off. Press each piece firmly into the sesame seeds until coated on all sides.
  3. 3Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Once the oil shimmers, carefully place the sesame-crusted salmon skin-side up in the pan. Cook for 4–5 minutes until the sesame crust is golden brown and crispy, then flip and cook for 3–4 minutes more until the salmon is opaque throughout and flakes easily with a fork (internal temp 145°F).
  4. 4In the same skillet over medium-high heat, add the broccolini with a splash of water and 1 tablespoon of olive oil. Cook for 4–6 minutes, stirring occasionally, until the broccolini is tender-crisp and bright green with lightly charred edges.
  5. 5While the protein and vegetables cook, prepare the fresh pepper salad: combine the bell pepper, cilantro, basil, minced fresh garlic, minced ginger, 1 teaspoon of sesame oil, 1 tablespoon of lime juice in a small bowl and stir gently.
  6. 6Make the chili tahini sauce: whisk together the tahini, remaining 1 tablespoon of lime juice, remaining ginger, remaining sesame oil, sambal oelek, and ¼ cup of water until smooth and pourable.
  7. 7Divide the warm rice evenly into 4 airtight containers while hot. Top each with one portion of salmon and broccolini.
  8. 8To serve, top each bowl with the fresh pepper salad and drizzle generously with the 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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