Crisp Sesame Fish Fillets
Crisp Sesame Fish Fillets deliver a crunchy crust thanks to the sesame seeds which provide a source of healthy fats.
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- Calories: 270
- Fat: 20.2g
- Saturated fat: 2.7g
- Monounsaturated fat: 6.8g
- Polyunsaturated fat: 9.2g
- Protein: 17g
- Carbohydrate: 7g
- Fiber: 3g
- Cholesterol: 51mg
- Iron: 3mg
- Sodium: 435mg
- Calcium: 201mg
- 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 www.choosemyplate.gov.
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