White Fish in a Sesame Crust
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.
(Percentage of daily recommendation)
| Calorie | 587 cal. | (28 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 39 g | (34 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.7 g | (29 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 4.5 μg | (23 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin K | 31.1 μg | (52 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 13.3 mg | (111 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 96 μg | (32 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 15.1 μg | (34 %) | ||
| Vitamin B₁₂ | 2.9 μg | (97 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 1,574 mg | (39 %) | ||
| Calcium | 323 mg | (32 %) | ||
| Magnesium | 190 mg | (63 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 7.1 g | |||
| Uric acid | 200 mg | |||
| Cholesterol | 214 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 21 ozs white fish fillets (such as Pike, Halibut, Sea Bass, or other white fish)
- salt
- peppers
- 3 Tbsps Pastry flour
- 2 eggs
- 3 ozs Sesame seeds
- 4 Tbsps sesame oil
- 2 carrots
- 3 ½ ozs Arugula
- 2 Avocados
- 2 Tbsps balsamic vinegar
- 1 Tbsp lemon juice
- 1 Tbsp olive oil
- Basil (for garnish)
Preparation steps
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.
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.
Serve garnished with basil.
