Recipe Summary

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

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lower in fat
lower in fat
lower in carbs
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Sesame-Crusted Fish with Citrus Sauce
This recipe serves: 4  
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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