ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Crisp Sesame Fish Fillets

Photo: Romulo Yanes
Total time 20 mins
Yield Makes: 4 servings (serving size: 1 fillet)
Crisp Sesame Fish Fillets deliver a crunchy crust thanks to the sesame seeds which provide a source of healthy fats.

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)

Nutrition 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

How to Make It

  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.

Cook's Notes

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 www.choosemyplate.gov.