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Recipe Summary

Prep time: 10 mins
Cook time: 10 mins
Yield: 4 servings

Ratings & Reviews

User rating:rating

Rated by 6 visitors

This recipe is...

  • low in fat
  • rich in protein
  • lower in carbs
 
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Sesame-Crusted Fish with Citrus Sauce

This recipe serves:  4
Ingredients
4 sole or flounder fillets, about 4 to 6 ounces each
salt to taste
white or black pepper to taste
2 tablespoons sesame seeds
1 tablespoon vegetable oil
1/2 cup fresh squeezed orange juice
2 oranges, peeled and sectioned
1/4 cup lemon juice, fresh
2 tablespoons chopped scallions
Cooking Instructions
1. Season the fish fillets with salt and pepper and sprinkle them with sesame seeds.

2. Heat the oil in a large nonstick skillet over medium-high heat. Carefully slip the fillets into the skillet and cook until they are golden brown. Flip the fillets and cook until they are golden brown on the other side, about 2 minutes per side.

3. Transfer the fish fillets to a platter and keep them warm. Reduce the heat to low, add the orange juice to the skillet and stir until the liquid is syrupy. Pour the sauce over the fish fillets and garnish with orange and lemon sections and chopped scallions.

Serving Size: 1 fillet

Nutritional Information

Number of Servings: 4

Per Serving

  • Calories
  • 213
  • Carbohydrate
  • 15 g
  • Fat
  • 7 g
  • Fiber
  • 3 g
  • Protein
  • 23 g
  • Saturated Fat
  • 1 g
  • Sodium
  • 162 mg
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