Recipes

Three-Seed Crusted Fish

  • Servings: 4
  • Provided by:

    Ingredients Print Recipe

  • 1 Tablespoon ground coriander
  • 2 teaspoon fennel seeds
  • 2 Tablespoons sesame seeds
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • Four 5-6 ounce fillets of fish
  • 2 Tablespoons oil

Directions

1. In a bowl combine coriander, fennel, sesame seeds, salt, and pepper. Set aside.

2. Coat the presentation side of the fish with the seeds.

3. Heat a large non-stick sauté pan over medium heat. Add oil when hot.

4. Add the fish without crowding the pan, coated side down first and cook several minutes until browned.

5. Using a spatula, carefully turn fish. Continue to cook the fish several more minutes or until the fish is cooked through.

6. Serve hot with cucumber red onion salad.

Nutritional Analysis:
Cals: 264, Tfat: 11gm, Sfat: 2gm, Chol: 91mg, Sod: 383mg, Carb: 2gm, Fib: 1gm, Pro: 39gm

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