Published on 8th April 2019

If you’re looking for a family-friendly fish recipe for Good Friday, this recipe by Catherine Jeans one might fit the bill.

Catherine says: “I love salmon… but my kids still often moan when I put fish on the table (unless it’s coated in some kind of crumb). So I developed this Asian baked sesame salmon recipe to see if I could tempt them a bit more with this amazing oily fish. If you get the right kind of salmon (wild if possible), it’s generally a great source of omega-3 fatty acids, which are so important for our brains, our heart health and - for us mamas - our hormonal balance. I aim to get my kids to eat oily fish twice per week… and this is the perfect recipe that the whole family will enjoy. Sweet, just a bit spicy and, as my kids say, not too fishy!”

Credit: Catherine Jeans, DipION, registered nutritional therapist |


  • 3 tbsp soya sauce or tamari
  • 1 tbsp honey or maple syrup
  • 1 tbsp fresh lime juice
  • 1 tsp of lime zest
  • 1 inch of grated ginger (more if you like more heat)
  • 1 large garlic clove (again more if your family will take it!)
  • 1-2 tbsp sesame seeds (mixture of light and dark ones)
  • Pinch black pepper
  • 4 salmon fillets (wild if possible, sustainably sourced), or you can use a half side of salmon and portion up after cooking. That way you can get the portion sizes you need for each family member.
  • Optional: sliced spring onions, fresh coriander.


  • Set the oven to 180C.
  • Mix together the soya sauce, honey, lime juice, lime zest, ginger and garlic. You can add a dash of hot water if you want to thin it a bit to get the honey to mix in.
  • Lay your salmon fillet or fillets into a baking dish. (Catherine says: “I use a fairly snug one, so that the sauce stays concentrated onto the salmon, rather than swimming around the dish. A long oval one works well for half a salmon side.”)
  • Grind some freshly ground black pepper onto the salmon.
  • Pour your sauce all over the salmon flesh, and then sprinkle over the sesame seeds.
  • Put into the hot oven and bake for around 15 to 20 mins (a half side may take a bit longer to cook than individual fillets). When it’s cooked the salmon could still be a bit springy when you push the flesh, and moist inside. Do not overcook it or it dries out. Tip: Just watch the top doesn’t burn – but it should go a bit toasty and brown. If it’s getting too dark, then just cover with a piece of foil.
  • Take the salmon out of the oven, serve with some sweet potato wedges or brown rice, with stir fried vegetables or steamed veg. Sprinkle over some sliced spring onions and fresh coriander. Any remaining sauce can also be spooned over the top for extra flavour. Enjoy!

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