Back to Sesame Sole

Print Options


Card Sizes


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


  • 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


  • 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.

Nutritional Facts

1 each: 207 calories, 15g fat (1g saturated fat), 9mg cholesterol, 230mg sodium, 11g carbohydrate (1g sugars, 0 fiber), 12g protein.

Reviews for Sesame Sole

Average Rating
Loading Image