Sesame-Seed Fish Fillets
- Total Time
- 25 minutes
- Rating
- Comments
- Read comments
Advertisement
Ingredients
- 4skinless, boneless fish fillets, (weakfish, red snapper, blackfish or any other nonoily fish)
- ÂĽcup freshly squeezed lemon or lime juice
- 2tablespoons Worcestershire sauce
- 1egg, lightly beaten
- 1tablespoon milk
- Salt to taste, if desired
- Freshly ground pepper to taste
- Âľcup sesame seeds
- Âľcup freshly grated Parmesan cheese
- â…“cup flour
- ÂĽcup olive oil
- 1tablespoon butter
- Lemon wedges for garnish
Nutritional analysis per serving (4 servings)
504 calories; 39 grams fat; 10 grams saturated fat; 0 grams trans fat; 18 grams monounsaturated fat; 8 grams polyunsaturated fat; 19 grams carbohydrates; 4 grams dietary fiber; 2 grams sugars; 23 grams protein; 476 milligrams sodium
Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
Powered by
Preparation
- Step 1
Put the fish fillets in a dish and add the lemon juice and Worcestershire sauce. Turn the fillets in the mixture and let stand until ready to cook.
- Step 2
Put the beaten egg, milk, salt and pepper in a flat dish and stir to blend. Put the sesame seeds and cheese in a separate dish and blend.
- Step 3
Put the flour in a third dish.
- Step 4
Lift the fillets one at a time and, using the fingers, wipe off much, but not all, of the marinating liquid. Dip the fillets one at a time in flour to coat well. Dip the pieces into the egg mixture to coat on both sides. Dip in the sesame seed mixture to coat well.
- Step 5
Heat the oil and butter in a skillet and add the fish fillets (it may be necessary to cook the fish in two steps if the skillet is not large enough, but the amount of oil and butter indicated should be sufficient). Cook two minutes and turn carefully with a pancake turner or spatula. Cook about two minutes on the second side.
- Step 6
If all the fillets have not been cooked, add a second batch to the skillet and continue cooking in the same manner. Transfer the fillets to a warm platter. Pour the pan fat over all. Garnish with lemon wedges.
Private Notes