Low-Carb and Protein-Rich

White Fish in a Sesame Crust

with carrots and avocado salad
4.3
Average: 4.3 (10 votes)
(10 votes)
White Fish in a Sesame Crust
share Share
print
bookmark_border Copy URL
Health Score:
9,3 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 31 min.
Ready in
Calories:
587
calories
Calories

Healthy, because

Even smarter

Nutritional values

This fragrant fish dish contains tons of protein from the fish, while the avocados, olive oil, and sesame oil contain vitamin E and heart-healthy polyunsaturated fatty acids.

This sesame crust is a healthy alternative to classic breadcrumbs that goes well in an array of chicken and fish dishes.

1 serving contains
(Percentage of daily recommendation)
Calorie587 kcal(28 %)
Protein40 g(41 %)
Fat39 g(34 %)
Carbohydrates19 g(13 %)
Sugar added0 g(0 %)
Roughage8.7 g(29 %)
Vitamin A1 mg(125 %)
Vitamin D4.5 μg(23 %)
Vitamin E5.7 mg(48 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.7 mg(64 %)
Niacin13.3 mg(111 %)
Vitamin B₆0.9 mg(64 %)
Folate96 μg(32 %)
Pantothenic acid1.2 mg(20 %)
Biotin15.1 μg(34 %)
Vitamin B₁₂2.9 μg(97 %)
Vitamin C20 mg(21 %)
Potassium1,574 mg(39 %)
Calcium323 mg(32 %)
Magnesium190 mg(63 %)
Iron4.7 mg(31 %)
Iodine17 μg(9 %)
Zinc3.8 mg(48 %)
Saturated fatty acids7.1 g
Uric acid200 mg
Cholesterol214 mg

Ingredients

for
4
Ingredients
21 ounces
white fish fillet (such as Pike, Halibut, Sea Bass, or other white fish)
3 tablespoons
2
3 ounces
4 tablespoons
2
3 ½ ounces
2
2 tablespoons
1 tablespoon
1 tablespoon
Basil leaf (for garnish)
How healthy are the main ingredients?
Sesame seed

Preparation steps

1.

Rinse fish and pat dry. Cut into about 12 small pieces and season with salt and pepper. Roll in flour, dip in beaten eggs and coat in sesame seeds. Fry in hot oil in a nonstick pan for 2-3 minutes or until golden brown.

2.

Peel carrots and cut into thin sticks. Rinse, trim and spin dry arugula. Peel avocados, cut in half, remove pits and cut into pieces. Mix carrots, arugula and avocados with vinegar, lemon juice and olive oil. Season with salt and pepper. Transfer to plates and top with drained fish pieces.

3.

Serve garnished with basil.