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Sesame Sole Recipe

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"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."
TOTAL TIME: Prep: 15 min. + chilling Cook: 10 min.
MAKES:4 servings
TOTAL TIME: Prep: 15 min. + chilling Cook: 10 min.
MAKES: 4 servings

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

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.

Directions

  1. 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.
  2. 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.
Originally published as Sesame Sole in Taste of Home December/January 2002, p41

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.

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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