Sesame Glazed Salmon and Green Beans
This Sesame Glazed Salmon and Green Beans delivers 26g protein and 404 calories per serving — a moderate-protein option for controlled eating days. Quick prep across 3 servings on the stovetop keeps cooking time minimal. The micronutrient density from salmon and greens supports overall training recovery and metabolic health.
Ingredients
- •Salmon(302g)
- •Green Beans(302g)
- •Soy Sauce, Low Sodium(45g)
- •1 Tbsp water ($0.00)
- •Mirin, Sweet Rice Wine(30g)
- •Brown sugar(30g)
- •Sesame Oil, Toasted(8g)
- •Garlic(60g)
- •Ginger, Fresh Root
- •Sesame seeds(15g)
- •Cornstarch(15g)
Instructions
- 1In a small bowl, whisk together the soy sauce, mirin, brown sugar, sesame oil, garlic, ginger, sesame seeds, and cornstarch until the cornstarch is fully dissolved.
- 2Pat the salmon dry with paper towels, remove any pin bones, and cut into 3 equal pieces. Place the salmon in a zip-top bag, pour half the marinade over it, seal, and refrigerate for 15 minutes. Reserve the remaining marinade.
- 3While the salmon marinates, snap off the stem ends of the green beans and cut any long beans in half. Rinse in a colander, then add to a medium pot covered with water. Bring to a boil over high heat and cook 3–4 minutes until bright green and just tender. Drain and set aside.
- 4Lightly coat a non-stick skillet with cooking spray and heat over medium-high heat until shimmering. Remove the salmon from the marinade, letting excess drip off, and place skin-side up in the skillet. Cook 3–4 minutes until the bottom is golden brown and releases easily, then flip and cook the other side 2–3 minutes until the internal temperature reaches 145°F and the glaze is deep brown.
- 5Transfer the cooked salmon to a plate. Add the drained green beans and reserved marinade to the same skillet over medium heat. Sauté 2–3 minutes, stirring gently, until the sauce thickens into a shiny glaze that coats the beans.
- 6Divide the glazed green beans evenly among 3 airtight containers while hot, then top each with one salmon fillet.
- 7Cool to room temperature, cover, and refrigerate up to 4 days.
Nutrition — Per Serving
404
calories
26g
protein
19g
fat
- Carbohydrates
- 31g
- Saturated fat
- 3.9g
- Sodium
- 613 mg
- Dietary fiber
- 3.9g
3 servings per batch · ~269g each
Macro data sourced from USDA FoodData Central
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How much protein does Sesame Glazed Salmon and Green Beans have per serving?
Each serving provides 26g of protein and 404 calories with 19g fat and 31g carbs. This is a moderate protein option that balances well with vegetables, keeping total calories reasonable.
How long does Sesame Glazed Salmon and Green Beans take to prep?
This recipe is quick prep and yields 3 servings from a single stovetop session. You're batch-prepping a few complete meals at once, though you may need to repeat the recipe more often than larger-batch options to cover a full week.
Is Sesame Glazed Salmon and Green Beans good for fat loss?
At 404 calories and 26g protein per serving, this recipe is well-suited for fat loss phases where you need a complete meal without excess calories. The green beans add volume and micronutrients while keeping calorie density low.
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