Crisp Sesame Fish Fillets
- 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)
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)
|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.