Seared Sesame Salmon
You know that feeling when you cook something so fire, so perfectly balanced, so unbelievably tasty… that you kind of want to high-five yourself afterward? Yeah. That’s the energy Seared Sesame Salmon is bringing to the table. We’re talking ultra-crispy seared salmon, a toasted sesame glaze that tastes like it belongs in a high-end sushi spot, and a rice-and-veggie base that brings it all together in macro-balanced harmony.
This recipe is pure flavor synergy. The sesame crust forms a crispy golden layer that crackles just right with every bite. Then that glaze—oh man, that glaze—comes through with a sweet, nutty umami punch that feels like your tastebuds just unlocked a cheat code. It’s light enough to keep things fresh, but bold enough to stand tall among your favorite takeout options. And yes, it meal preps like a champ. You’ll be pumped to eat this all week long.
If you’ve been sleeping on sesame seeds, this is your wake-up call. Whether you’re bulking, cutting, or just trying to eat like an absolute legend, Seared Sesame Salmon delivers the goods. Crispy, sticky, high-protein goodness in every bite. Toss this bad boy into your prep routine and thank me later. Or don’t. I’ll just be over here, demolishing another perfectly seared fillet.
Seared Sesame Salmon
Equipment
Ingredients
For the Salmon:
- 2 lbs salmon Cut into 4 fillets
- 6 tbsp soy sauce low-sodium
- 2 tbsp sesame oil
- 2 tbsp honey
- 2 tsp rice vinegar or lime juice
- 2 tbsp sesame seeds
- 1 tsp grated ginger
- 4 cloves garlic
- 1 tsp red pepper flakes
For the Vegetables:
- 1.5 lbs broccoli florets
- 1 tbsp olive oil
- 1/2 tbsp garlic powder
- 1/2 tsp salt
- 1/2 tsp black pepper
For the Rice:
- 1 cup jasmine rice
- 1/2 tbsp grated ginger optional, for flavor
Instructions
- In a small mixing bowl, whisk together soy sauce, sesame oil, honey, rice vinegar, sesame seeds, grated ginger, garlic, & red pepper flakes.6 tbsp soy sauce, 2 tbsp sesame oil, 2 tbsp honey, 2 tsp rice vinegar, 2 tbsp sesame seeds, 1 tsp grated ginger, 4 cloves garlic, 1 tsp red pepper flakes
- Reserve 1/4 cup of the marinade to use as a finishing glaze.
- Place the salmon fillets in a large dish or zip-top bag and pour the marinade over them. Coat evenly, seal, and refrigerate for at least 30 minutes (or up to overnight).2 lbs salmon
- Begin cooking jasmine rice according to your preferred method. I love my rice cooker! For extra flavor, stir in grated ginger before cooking.1 cup jasmine rice, 1/2 tbsp grated ginger
- Preheat the oven to 425°F. Toss broccoli florets with olive oil, garlic powder, salt, and pepper. Spread evenly on a baking sheet.1.5 lbs broccoli florets, 1 tbsp olive oil, 1/2 tbsp garlic powder, 1/2 tsp salt, 1/2 tsp black pepper
- Roast for 15-20 minutes, tossing halfway through, until tender and slightly charred.
- Heat a 12-inch cast iron skillet over medium-high heat. Sear the salmon fillets skin-side up for 2-3 minutes until caramelized. Flip and cook for another 2-3 minutes.
- Transfer the skillet to the preheated oven and bake for 4-5 minutes, until the salmon reaches an internal temperature of 145°F.
- In the final 1-2 minutes of cooking, Bring the reserved marinade to a light boil & reduce the mixture.
- Brush the reserved marinade over the salmon fillets for an extra layer of flavor before serving.
- Divide the rice, roasted broccoli, and salmon fillets into four meal prep containers. Enjoy immediately or refrigerate for up to 4 days.
Nutrition
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❤️ Why You’ll Love This Seared Sesame Salmon
This high-protein salmon meal prep brings bold Asian-inspired flavors and serious nutrition to the table. It’s the perfect mix of crisp texture, sticky glaze, and protein power.
You’ll start with thick salmon fillets, marinated in a sesame-soy-honey blend, then seared for a golden crust and oven-finished to flaky perfection. Paired with jasmine rice and charred broccoli, it’s a complete, crave-worthy bowl that holds up beautifully all week.
Whether you’re cutting, bulking, or just trying to eat better without sacrificing flavor—this one’s a guaranteed win.
🔄 Ingredient Substitutions & Customizations
Make it yours with these easy swaps:
💥 Protein Swaps
Not feeling salmon? Try this recipe with shrimp, chicken thighs, or tofu.
💥 Gluten-Free Option
Swap soy sauce for tamari or coconut aminos to keep things gluten-free.
💥 Lower-Sodium Version
Use low-sodium soy sauce or coconut aminos to tone down the salt without losing flavor.
💥 Adjust the Spice
Add more red pepper flakes for heat—or cut back if you want something milder.
💥 Add Extra Veggies
Toss in roasted bell peppers, baby bok choy, or shredded carrots for variety and nutrients.
🔥 Expert Tips for Perfect Seared Sesame Salmon
Get the most flavor out of every bite:
🔥 Pat the Salmon Dry
Before marinating, pat fillets with a paper towel—this helps the marinade stick and improves the sear.
🔥 Sear First, Bake Second
This two-part cooking method locks in moisture and gives you that crisp exterior.
🔥 Reduce the Glaze
Boil the reserved marinade until thick and glossy—then brush it over the salmon just before serving.
🔥 Don’t Overbake
Pull the salmon when it hits 145°F internal temp—carryover heat will finish the job.
🍽️ Serving Suggestions & Storage Tips
🥡 Storage
Store in airtight containers in the fridge for up to 4 days or freeze for up to 2 months.
🔥 Reheating
Microwave in short bursts (90 seconds), using a damp paper towel to keep the fish moist.
🍚 What to Serve With
- A side of quick-pickled cucumbers
- Kimchi or seaweed salad
- A drizzle of sriracha or sesame mayo
🥢 Garnish Ideas
- Toasted sesame seeds
- Chopped green onions
- Lime wedges or a splash of rice vinegar
❓ FAQs
Can I use frozen salmon?
Yes—just fully thaw it first and pat it dry before marinating. Fresh is ideal for texture, but frozen works in a pinch.
What’s the best pan for searing?
A cast iron skillet is ideal—it holds heat well and creates that restaurant-quality crust.
Can I meal prep this for more than 4 days?
You can freeze it for up to 2 months—just store the rice and salmon separately for best texture when reheating.
What type of rice works best?
Jasmine is ideal, but brown rice or sushi rice both work great depending on your macros and texture preference.
Is this recipe spicy?
It has a subtle heat from red pepper flakes. Adjust to taste or leave it out for a milder version.
🐟 More High-Protein Salmon Recipes to Try Next
Looking for more salmon meal prep ideas? Don’t miss these: