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, combine the soy sauce, water, rice wine, brown sugar, sesame oil, garlic, ginger, sesame seeds, and cornstarch. Stir until the cornstarch is dissolved.
- 2Remove the scales and/or skin from the salmon, if needed. Cut the salmon into three equal sized pieces and place them in a quart-sized zip top bag. Add about half of the marinade to the bag and let the fish marinate for about 15 minutes. Save the second half of the marinade for later.
- 3While the fish is marinating, snap the stems off the beans and break any long beans in half. Rinse the beans in a colander. Add the beans to a medium sauce pot, cover with water, add a lid, and bring to a boil over high heat. Allow the beans to boil until bright green and slightly tender (about 3 minutes), then drain in the colander and set aside.
- 4Lightly mist a non-stick skillet with non-stick spray and heat over medium-low flame. Once hot, add the salmon pieces and cook on each side until the glaze turns deep brown and the fish is cooked through (about 3-5 minutes each side). Removed the cooked salmon to a clean plate.
- 5Add the drained green beans to the skillet that was used to cook the salmon, along with the remaining unused marinade. Sauté the green beans in the marinade until it thickens to a shiny glaze and completely coats the green beans (about 3 minutes). Serve the fish on top of the glazed green beans.
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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