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Sesame Sole Recipe

"A friend regularly supplies us with a fresh catch of fish," notes Nancy Zimmerman of Cape May Court House, New Jersey. "In this quick and easy recipe, sesame seeds add crunch and a tasty coating to the fillets."

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Sesame Sole Recipe

Prep: 15 min. + chilling Cook: 10 min.

Yield: 4 Servings

15 10 25

Ingredients

2 teaspoons spicy brown or horseradish mustard
2 teaspoons tomato paste
1/2 teaspoon dried tarragon
1/4 teaspoon salt
4 sole or orange roughy fillets (6 ounces each)
1/4 cup buttermilk
1/2 cup sesame seeds
1/4 cup all-purpose flour
2 tablespoons vegetable oil

Directions

In a bowl, combine the mustard, tomato paste, tarragon and salt; spread on both sides of fillets. Place buttermilk in a shallow bowl. In another shallow bowl, combine sesame seeds and flour. Dip fillets in buttermilk, then coat with sesame seed mixture. Refrigerate for 30 minutes.
In a large skillet, heat oil over medium-high heat; fry fillets for 3-4 minutes on each side or until fish flakes easily with a fork. Yield: 4 servings.

Nutritional Facts 1 serving (1 each) equals 207 calories, 15 g fat (1 g saturated fat), 9 mg cholesterol, 230 mg sodium, 11 g carbohydrate, trace fiber, 12 g protein.

Originally published as Sesame Sole in Taste of Home December/January 2002, p41