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Sesame Sole

 Sesame Sole
"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."
4 ServingsPrep: 15 min. + chilling Cook: 10 min.


  • 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


  • 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.

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Sesame Sole (continued)

Wine: Light-Bodied White Wine: Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.