Fish fillets Recipes healthy

September 15, 2015
Healthy Grilled Withe Fish

sesame-fish-fillets Recipe

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.


  • Crisp Sesame Fish Fillets deliver a crunchy crust thanks to the sesame seeds which provide a source of healthy fats.
  • Yield: Makes: 4 servings (serving size: 1 fillet)

Nutritional Information

Calories per serving: 270 Fat per serving: 20.2g Saturated fat per serving: 2.7g Monounsaturated fat per serving: 6.8g Polyunsaturated fat per serving: 9.2g Protein per serving: 17g Carbohydrates per serving: 7g Fiber per serving: 3g Cholesterol per serving: 51mg Iron per serving: 3mg Sodium per serving: 435mg Calcium per serving: 201mg

Good to Know

Sesame seeds, a source of healthy fat, make a crunchy crust for this baked fish. Serve over a bed of whole-wheat couscous for fiber and healthy carbs.

Source: www.health.com


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