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Crisp Sesame Fish Fillets

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

Health MARCH 2013

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

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)

Preparation

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.

Note:

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.

Nutritional Information

Amount per serving
  • 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
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Crisp Sesame Fish Fillets recipe

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