Sesame Fish
A quick, flavorful fish dish featuring sesame seeds and fresh lemon, perfect for a healthy dinner. Its savory, citrusy notes appeal to seafood lovers and busy cooks.
Ingredients
Instructions
- Thaw fish if frozen.
- Cut fish into 4 portions.
- Place fish on a broiler pan lined with foil.
- Brush olive oil over fish.
- Combine lemon juice, basil, garlic powder, and pepper.
- Pour the mixture over the fish.
- Sprinkle sesame seeds evenly over the fish.
- Broil until fish flakes easily when tested with a fork, about 12 minutes.
Tips & Substitutions
For a twist, try using a different type of fish such as salmon or tilapia; they both work well with this recipe. If you don't have dried basil, fresh basil can be substituted, but use about three times the amount. To enhance flavor, consider marinating the fish in the lemon juice mixture for 30 minutes before cooking. This dish pairs beautifully with a refreshing Apple Berry Spritzer.
Serving Suggestions
Serve the sesame fish with a side of steamed vegetables or a light salad for a balanced meal. Quinoa or brown rice also make excellent accompaniments. For a refreshing side, consider a cucumber salad or a light vinaigrette. This dish is perfect for a summer meal or paired with a light white wine.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish in a preheated oven at 350°F (175°C) for about 10 minutes, or until warmed through. Avoid microwaving, as it can make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Sesame Fish contains roughly 727 calories, with 21g protein, 21g carbohydrates, and 68g fat. It is an excellent source of iron (43% of the Daily Value), protein (42% of the Daily Value), and dietary fiber (39% of the Daily Value), and a good source of calcium and potassium. It also contributes 11g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen fish fillets for this recipe?
Yes, you can use frozen fish fillets. Just make sure to thaw them completely before cooking to ensure even cooking. This can be done overnight in the refrigerator or by placing the sealed fillets in a bowl of cold water for about an hour.
What can I substitute for sesame seeds?
If you don't have sesame seeds, you can use chopped nuts like almonds or walnuts for crunch. Alternatively, sunflower seeds or poppy seeds can also work well. Just keep in mind that the flavor profile will change slightly with these substitutes.
How can I tell when the fish is cooked through?
The fish is done when it flakes easily with a fork and has turned opaque throughout. Generally, broiling for about 10-12 minutes should suffice for most fillets, but thicker pieces may require longer. Always check the thickest part of the fish to ensure it's fully cooked.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).