Sesame Crusted Fish
25 mins (prep 20, cooking 5)
7 ingredients
4-6 servings
This is a terrific and simple fish dish. I've made it for many years. This is best with a flaky fish such as cod or snapper but tilapia will work, too. A Jeff Smith/Frugal Gourmet recipe.

Categories:  low-sat.-fat , fish , high-in... , whitefish , appetizer , low-in... , time-to-make , asian , <-30-mins , high-protein , main-dish , freshwater-fish , tilapia ,
Share on Newzsocial



Serving Size (206.05 g)
Servings 4
Amount per Serving
Calories 291.18 Calories from Fat 75.51
% Daily Value *
Total Fat 8.39g 51.65%
Saturated Fat 1.42g 28.46%
Trans Fat 0.0 %
Cholesterol 69.74mg 92.99%
Sodium 68.64mg 11.44%
Total Carbohydrate 21.59g 28.79%
Dietary Fiber 3.21 g 51.36%
Sugars 0.12 g %
Protein 32.47g 259.77%
Vitamin A 291.87IU% Vitamin C 0.0mg%
Calcium 129.27mg% Iron 3.29mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
*Nutrition information was calculated excluding the following ingredients:
light soy sauce, white sesame seeds, black sesame seeds