Crisp Sesame Fish

Fish is a type of nutritious food that is rich in protein, vitamins and minerals, essential to maintain good health. There are 3 types of fish which are oily fish, white fish and shellfish. Oily fish is a rich source of vitamins A, D and E. It is rich in essential omega 3 fatty acids which are essential for healthy brain, eye and nerve development in babies and children. Fish is also beneficial to people’s heart health and there is emerging evidence to suggest that eating fish reduces the risk of cancer and arthritis.

Ingredients

  • 6 thin fish fillets (1 1/2 lbs)
  • 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

Method

  1. Preheat oven to 200°F.
  2. Sprinkle the fillets with salt and pepper.
  3. Put the sesame seeds on a plate and dredge the fillets on both sides, pressing the seeds gently into the fish.
  4. Heat 2 tsp each sesame and vegetable oils in a large nonstick skillet over medium-high heat and add 2 fillets.
  5. 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).
  6. Transfer to an ovenproof plate and keep warm in the oven. Repeat with remaining fillets. To serve, garnish with mint; serve with lime wedges.
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