Teriyaki Salmon
Good nutritional profile
Salmon glazed with teriyaki sauce.
Teriyaki salmon is a salmon fillet seared in a pan and glazed with a reduced sauce of soy sauce, mirin, sake and sugar, often finished with sesame seeds and green onion. It is high in protein and omega-3 fats from the salmon, while the glaze adds sugar and sodium. Reduced-sodium soy sauce and a thin coat of glaze cut the salt and sugar.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 22g | 39.3% |
| Fat | 9g | 12.9% |
| Carbs | 10g | 3.3% |
| Simple Sugars | 3.5g | Estimate |
| Complex Carbs | 6.5g | Estimate |
| Water | 58g | 2.3% |
| Calories | 190 | 8.4% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.75 | g | 8.8% |
| Monounsaturated | 3.15 | g | 12.6% |
| Polyunsaturated | 2.65 | g | 20.4% |
| Omega-3 | 0.795 | g | Estimate |
| EPA | 445 | mg | 49.4% |
| DHA | 570 | mg | 63.3% |
| Omega-6 | 1.855 | g | Estimate |
| Trans | 0.01 | g | 0.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 2.8 | mg |
| Vitamin E | 2.97 | mg |
| Selenium | 19.6 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 41.5 | mcg | 4.6% |
| vitamin B1 | 0.137 | mg | 11.4% |
| vitamin B2 | 0.135 | mg | 10.4% |
| vitamin B3 | 6.2 | mg | 38.8% |
| vitamin B6 | 0.406 | mg | 23.9% |
| vitamin B9 | 20.1 | mcg | 5.0% |
| vitamin B12 | 2.17 | mcg | 90.4% |
| vitamin C | 2.8 | mg | 3.1% |
| vitamin D | 7.83 (313 IU) | mcg | 52.2% |
| vitamin E | 2.97 | mg | 19.8% |
| vitamin K | 12.3 | mcg | 10.3% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 25.8 | mg | 2.6% |
| iron | 0.728 | mg | 4.0% |
| magnesium | 38.3 | mg | 9.6% |
| phosphorus | 225 | mg | 32.1% |
| potassium | 380 | mg | 14.6% |
| sodium | 917 | mg | 39.9% |
| zinc | 0.513 | mg | 4.7% |
| copper | 0.072 | mg | 8.0% |
| manganese | 0.203 | mg | 8.8% |
| selenium | 19.6 | mcg | 35.6% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 581 | mg | 83.0% | 154% |
| Isoleucine | 1025 | mg | 73.2% | 144% |
| Leucine | 1712 | mg | 62.7% | 119% |
| Lysine | 1924 | mg | 91.6% | 169% |
| Methionine | 884 | mg | 84.2% | 162% |
| Phenylalanine | 1717 | mg | 98.1% | 177% |
| Threonine | 909 | mg | 86.6% | 154% |
| Tryptophan | 230 | mg | 82.1% | 147% |
| Valine | 1167 | mg | 64.1% | 123% |
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Values per 100 g
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Allergens
Recipe
See full recipeIngredients
- Salmon fillets 2 (120 g each)
- Soy sauce 3 tbsp
- Mirin 2 tbsp
- Sake 1 tbsp
- Sugar 1 tbsp
- Fresh ginger, grated 1 tsp
- Vegetable oil 1 tbsp
- Sesame seeds 1 tsp
- Green onion, sliced 1
Instructions
- 1
Whisk together the soy sauce, mirin, sake, sugar and grated ginger to make the teriyaki sauce.
- 2
Pat the salmon fillets dry and season lightly.
- 3
Heat the oil in a skillet over medium-high heat and sear the salmon skin-side down for 3 to 4 minutes.
- 4
Flip the fillets and cook another 2 to 3 minutes until nearly done.
- 5
Pour in the teriyaki sauce and let it bubble, spooning it over the salmon until glossy and thickened.
- 6
Cook until the salmon is just cooked through and coated in the glaze.
- 7
Garnish with sesame seeds and sliced green onion, and serve with steamed rice.