Crisp Sesame Fish Fillets

Photo: Romulo Yanes
Crisp Sesame Fish Fillets deliver a crunchy crust thanks to the sesame seeds which provide a source of healthy fats.


Makes: 4 servings (serving size: 1 fillet)
Total time: 20 Minutes

Recipe Time

Total: 20 Minutes

Nutritional Information

Calories 270
Fat 20.2 g
Satfat 2.7 g
Monofat 6.8 g
Polyfat 9.2 g
Protein 17 g
Carbohydrate 7 g
Fiber 3 g
Cholesterol 51 mg
Iron 3 mg
Sodium 435 mg
Calcium 201 mg


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.


MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit

Mark Bittman,


March 2013
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