Health

Crisp Sesame Fish Fillets

sesame-fish-fillets Photo: Romulo Yanes

Ingredients

  • 6 thin fish fillets (1 1/2 lbs), such as flounder
  • Salt and black pepper
  • 3/4 cup sesame seeds
  • 2 tablespoons dark sesame oil, divided
  • 2 tablespoons vegetable oil, divided
  • 2 tablespoons torn fresh mint
  • 2 limes, quartered (for serving)

Preparation


1. Preheat oven to 200°F. Sprinkle the fillets with salt and pepper. Put the sesame seeds on a plate and dredge the fillets on both sides, pressing the seeds gently into the fish.

2. Heat 2 tsp each sesame and vegetable oils in a large nonstick skillet over medium-high heat and add 2 fillets.

3. Adjust the heat so the fish sizzles but doesn't burn. Cook until seeds on the bottom are toasted and top begins to turn opaque (2-3 minutes). Then carefully turn the fillets to cook on the other side (1-2 minutes).

4. Transfer to an ovenproof plate and keep warm in the oven. Repeat with remaining fillets. To serve, garnish with mint; serve with lime wedges.


  • Total Time:

  • Crisp Sesame Fish Fillets deliver a crunchy crust thanks to the sesame seeds which provide a source of healthy fats.
  • Yield: Makes: 4 servings (serving size: 1 fillet)

Nutritional Information

Calories per serving: 270
Fat per serving: 20.2g
Saturated fat per serving: 2.7g
Monounsaturated fat per serving: 6.8g
Polyunsaturated fat per serving: 9.2g
Protein per serving: 17g
Carbohydrate per serving: 7g
Fiber per serving: 3g
Cholesterol per serving: 51mg
Iron per serving: 3mg
Sodium per serving: 435mg
Calcium per serving: 201mg

Good to Know

Sesame seeds, a source of healthy fat, make a crunchy crust for this baked fish. Serve over a bed of whole-wheat couscous for fiber and healthy carbs.

This Recipe Is

Recipes adapted with permission from the publisher, Houghton Mifflin Harcourt, from "How to Cook Everything The Basics" by Mark Bittman. Copyright © 2012