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