Pepper, Coriander, and Sesame Seed-Crusted Salmon

Randy Mayor; Lydia DeGaris-Pursell

Consider the new light on fat: Salmon gets more than 30% of its calories from fat, true enough. But it's good fat—monounsaturated and omega-3 fatty acids, to be exact.

Yield: 4 servings (serving size: 1 fillet)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 332
  • Calories from fat: 44%
  • Fat: 16.4g
  • Saturated fat: 2.8g
  • Monounsaturated fat: 8.1g
  • Polyunsaturated fat: 3.7g
  • Protein: 35.7g
  • Carbohydrate: 9.1g
  • Fiber: 0.9g
  • Cholesterol: 111mg
  • Iron: 1.7mg
  • Sodium: 233mg
  • Calcium: 41mg


  • 1 tablespoon sesame seeds
  • 1 teaspoon black peppercorns
  • 1 teaspoon coriander seeds
  • 1/4 teaspoon salt
  • 4 (6-ounce) salmon fillets, skinned (about 1 inch thick)
  • 1 teaspoon olive oil
  • 2/3 cup apricot nectar
  • 1/2 cup diced red bell pepper
  • 1/4 cup cider vinegar
  • 1 teaspoon minced peeled fresh ginger


  1. Combine first 4 ingredients in a heavy-duty zip-top plastic bag. Seal; crush seeds with a meat mallet or rolling pin. Place seed mixture in a large shallow dish. Coat 1 side of each fillet with seed mixture.
  2. Heat oil in a large nonstick skillet over medium-high heat. Add fillets, seed sides down; sauté 4 minutes on each side or until fish flakes easily when tested with a fork. Remove fish from pan; keep warm.
  3. Add apricot nectar and the remaining ingredients to pan, and bring to a boil, scraping pan to loosen browned bits. Cook 1 minute. Reduce heat; return fish to pan. Baste with nectar mixture. Cover and simmer 1 minute.
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