Any subtle flavoured fish will be perfect with the sesame seeds. Sesame seeds are one of the oldest cultivated crops, withstanding drought conditions while still maintaining a high fat content and nutty flavour. We serve with Sautéed Bok Choy and Oyster Sauce. Rice is a nice addition as well.
Sesame Crusted Fish
The time it takes to cook the fish will depend completely on how thick it is. Our halibut was about ½ inch thick thro0ughout most of it and took 13 minutes total.
Ingredients
- 1 lb. (454 gr) fish – halibut, sea bass, rock fish, grouper 0 CHO
- ½ cup (66 gr) sesame seeds (.3 CHO/tsp.) 7.2 CHO
- 1 TBSO Hellman’s Real Mayonnaise 0 CHO
- 2 TBSP olive oil 0 CHO
- 2 TBSP butter 0 CHO
- Salt and pepper 0 CHO
TOTAL CHO 7.2 CHO
- 3 SERVINGS 2.4 CHO /SERVING
- 4 SERVINGS 1.8 CHO/SERVING
Instructions
- Heat a cast iron fry pan on medium/high heat until very hot. Do not add oil or butter yet. You know the pan is hot enough by adding a ¼ cup of water and it will boil and evaporate quickly.
- Pat fish dry and spread the mayonnaise on both sides of the fish and lightly salt and pepper.
- Spread the sesame seeds on a flat plate and dredge the fish so that the seeds adhere to the mayonnaise.
- Brush olive oil over the entire frying pan and add the fish. Reduce heat to medium, add the butter and once melted, add the fish.
- Sauté fish for 3 minutes and carefully flip. Continue to sauté another 3 minutes and flip. Continue cooking on each side 3 minutes at a time until done. You do not want the seeds to burn.
- The fish is done when white and flakey, a thin knife meets little resistance in the thickest part of the fish.
