Fish in sesame

4 servings

30 minutes

Sesame fish is a refined dish of European cuisine that combines the tenderness of white fish with the crunchy texture of fried sesame. The sesame seeds used in the coating give the dish a nutty flavor and an appetizing golden crust. Historically, sesame has been widely used in Mediterranean and Asian cooking, making this dish an international bridge of flavors. The yogurt coating adds a light tanginess, balancing the softness of the fish and the richness of the sesame. The dish is suitable for both festive dinners and everyday meals, pairing well with vegetable sides or fresh salads. Its simple preparation and minimal ingredients make it accessible even for novice cooks.

Energy value per serving

• Calories: 280.6
• Proteins: 29.6g
• Fats: 9.5g
• Carbohydrates: 20.2g

Ingredients

• Breadcrumbs: 100 g
• Sesame seeds: 1 tbsp
• White fish: 560 g
• Natural yoghurt: 2 tbsp
• Olive oil: 1 tbsp

Cooking steps

1. Preheat the oven to 200 degrees.

2. Cut the fish fillet into 4 pieces of 140 grams each.

   Required ingredients:

   • White fish: 560 g

3. Mix bread crumbs with half the volume of sesame seeds. Dip each piece in yogurt, then in the mixture of sesame seeds and crumbs.

   Required ingredients:

   • Breadcrumbs: 100 g
   • Sesame seeds: 1 tablespoon
   • Natural yoghurt: 2 tablespoons

4. Fry in heated oil until golden brown.

   Required ingredients:

   • Olive oil: 1 tablespoon

5. Toast the remaining sesame seeds in a dry pan until fragrant and lightly golden. Sprinkle over the cooked fish.

   Required ingredients:

   • Sesame seeds: 1 tablespoon