If you are looking for a nutrient-dense meal to impress your guests – look no further. This Sesame Crusted Salmon Bowl is sure to please!
The bowl is packed full of epinutrients and includes four of the Younger You Dynamic Dozen foods, aka longevity superfoods.
Salmon, in particular, is an epinutrient powerhouse and a great source of:
- Omega 3 essential fatty acids DHA & EPA which support the methylation cycle
- Vitamin D & Vitamin A which support healthy methylation and demethylation processes
- Methylation-supportive micronutrients like vitamin B12, zinc, choline, magnesium and potassium
- Plus selenium, biotin, niacin, iodine, phosphorus and astaxanthin – a potent antioxidant
This potent blend of epinutrients in salmon makes omega 3’s more bioavailable, meaning that eating salmon can be more effective at increasing DHA & EPA levels than taking a fish oil supplement!
And then there are the green veggies – these really bump up the recipe’s phytonutrient content. All green leafy vegetables, including spinach, are rich sources of folate and betaine which are key epinutrients and primary methyl donors.
Cruciferous vegetables like broccoli contain chlorophyll, sulforaphane and isothiocyanate – to name a few! These compounds are powerful DNA methylation adaptogens that support positive epigenetic changes that are anti-cancer, anti-inflammatory, anti-aging and neuroprotective.
Last, but not least, the sesame seed crusting makes this recipe visually pleasing and mouth-wateringly delicious! Other than their mildly sweet & nutty flavor, sesame seeds (and tahini) are high in minerals and pack a bio-age-reversing kick.
Epinutrient spotlight:
Methyl donors: Spinach, broccoli, salmon, sesame seeds
DNA methylation adaptogens: Spinach, broccoli
The recipe makes about 5 servings. Cook ahead and enjoy throughout the week!
Recipe by Nutrition Resident Stephanie Reale, MS. Adapted from Dishing Out Health
Sesame Crusted Salmon Bowl
Ingredients
- 2 lbs Wild salmon skin removed and cubed
- 4 cups broccoli florets
- 5 cups spinach chopped
- 4 tbsp. Black sesame seeds
- 4 tbsp. white sesame seeds
- 4 tbsp. avocado oil
- Salt and pepper to taste
- 1 large cucumber thinly sliced
- 1 cup Apple cider vinegar
- 1 tsp chili flakes optional
- 1/2 avocado ripe
- 1 tsp. miso
- 1/4 cup Tahini
- 1 tsp. Fresh ginger root minced
- 1 tsp. Fresh garlic minced
- 2 tbsp. sesame oil
- 1/8 cup Apple cider vinegar
- 1/4 cup Water add more for a thinner consistency
- 1 tsp. Honey optional, omit to make Younger You Intensive compliant
- Salt and pepper to taste
Instructions
- Place the sliced cucumbers in a medium-sized bowl with the apple cider vinegar and silk chili flakes. The cucumbers should be covered by the apple cider vinegar.
- Stir to combine and leave in the fridge until serving.
- Preheat the oven to 400 degrees F.
- Chop the broccoli into bite-size pieces and toss in 1-2 tbsp of avocado oil, 1 tsp of salt and 1 tsp of pepper. Set the additional 2 tbs of avocado oil aside.
- Roast the broccoli on a lined baking sheet for about 20 minutes or until the broccoli is tender. Set aside.
- While the broccoli is roasting, prepare the Creamy Tahini Dressing by placing all ingredients in a food processor and blending until smooth. Set aside.
- Heat a large pan over medium.
- On a large plate combine ½ tsp salt and the sesame seeds. Make a flat layer on the plate.
- Coat each side of the salmon cubes in the sesame seed mixture.
- Add 1 tbsp of avocado oil to the hot pan. Cook the salmon cubes for about 3 minutes on each side.
- Assemble the bowl with 1 cup of spinach, ½ cup of broccoli, ¼ cup quick pickled cucumbers, ½ cup salmon, creamy tahini dressing and garnish of choice (see notes below).
Recipe Notes
Optional garnishes:
- Kimchi
- Chopped scallions
- Sesame seeds
- Hot sauce
- Fresh lime slices