dish
Sesame-Crusted Fish with Citrus Sauce

4
Serves
213
Calories
15
Nutrients
14
Vitamins

Ingredients

2 tablespoons sesame seeds
1 tablespoon vegetable oil
1/2 cup fresh squeezed orange juice
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

Nutrition Information

Number of Servings: 4
Calories
213
Protein
23 g
Total Carbohydrate
15 g
Dietary Fiber
3 g
Soluble Fiber
1 g
Sugar
11 g
Total Fat
7 g
Saturated Fat
1 g
Monounsaturated Fat
4 g
Polyunsaturated Fat
2 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
54 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
2 g
Percent Calories from Protein
43 %
Percent Calories from Carbohydrate
27 %
Percent Calories from Fat
30 %
Vitamin A
34 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
4 mg
Vitamin B6
0 mg
Vitamin B12
2 mcg
Vitamin C
59 mg
Vitamin D
2 IU
Folate
40 mcg
Vitamin E
4 IU
Pantothenic Acid
1 mg
Calcium
104 mg
Iron
1 mg
Phosphorus
254 mg
Potassium
740 mg
Sodium
162 mg
Zinc
1 mg