Directions:
- Grind the sesame seed candies into a rough powder, leaving a few chunks for texture.
- Preheat the oven to 350 degrees F.
- Mix the 1 cup of bread crumbs, fresh herbs, ground sesame seed candies and the 3 tablespoons of oil together in a small bowl. The oil should wet the crumbs and will help to keep the crumbs on the fish.
- In a large hot skillet add 4 tablespoons of canola oil. When the oil is hot add the fish and sear 1 side until golden brown. Remove the fish from the pan to a large oven-proof serving dish and allow to cool slightly, around 3 minutes.
- Using a spatula flip the fish over and lightly coat the seared side of the fish with the mustard. Cover the top of the fish with the bread crumb mixture.
- Bake in the preheated oven until flesh is firm, about 12 minutes. Serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 435.44 Kcal (1823 kJ) | ||
| Calories from fat | 166.18 Kcal | ||
| % Daily Value* | |||
| Total Fat | 18.46g | 28% | |
|---|---|---|---|
| Cholesterol | 79.91mg | 27% | |
| Sodium | 186.83mg | 8% | |
| Potassium | 10.05mg | 0% | |
| Total Carbs | 25.27g | 8% | |
| Sugars | 0.67g | 3% | |
| Dietary Fiber | 0.36g | 1% | |
| Protein | 41.48g | 83% | |
| Vitamin C | 0.3mg | 1% | |
| Iron | 0.1mg | 1% | |
| Calcium | 37.1mg | 4% | |
| Amount Per 100 g | |||
| Calories | 53.77 Kcal (225 kJ) | ||
| Calories from fat | 20.52 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.28g | 28% | |
|---|---|---|---|
| Cholesterol | 9.87mg | 27% | |
| Sodium | 23.07mg | 8% | |
| Potassium | 1.24mg | 0% | |
| Total Carbs | 3.12g | 8% | |
| Sugars | 0.08g | 3% | |
| Dietary Fiber | 0.04g | 1% | |
| Protein | 5.12g | 83% | |
| Calcium | 4.6mg | 4% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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