Sesame Sole Recipe

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Ingredients:

Serving

2 tsp spicy brown or horseradish mustard
2 tsp tomato paste
1/2 tsp dried tarragon
1/4 tsp salt
4 sole or orange roughy fillets (6 oz each)
1/4 cup buttermilk
1/2 cup sesame seeds
1/4 cup king arthur unbleached all-purpose flour
2 tbsp vegetable oil

Directions:

In a bowl, combine the mustard, tomato paste, tarragon and salt; spread on both sides of fillets. Place buttermilk in a shallow bowl. In another shallow bowl, combine sesame seeds and flour. Dip fillets in buttermilk, then coat with sesame seed mixture. Refrigerate for 30 minutes.
In a large skillet, heat oil over medium-high heat; fry fillets for 3-4 minutes on each side or until fish flakes easily with a fork. Yield: 4 servings.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	399.29 Kcal (1672 kJ)
Calories from fat	176.39 Kcal
		% Daily Value*
Total Fat	19.6g	30%
Cholesterol	75.03mg	25%
Sodium	675.11mg	28%
Potassium	398.75mg	8%
Total Carbs	29.63g	10%
Sugars	1.16g	5%
Dietary Fiber	2.35g	9%
Protein	25.48g	51%
Vitamin C	0.7mg	1%
Iron	2.8mg	16%
Calcium	231.2mg	23%

Amount Per 100 g
Calories	157.79 Kcal (661 kJ)
Calories from fat	69.7 Kcal
		% Daily Value*
Total Fat	7.74g	30%
Cholesterol	29.65mg	25%
Sodium	266.78mg	28%
Potassium	157.57mg	8%
Total Carbs	11.71g	10%
Sugars	0.46g	5%
Dietary Fiber	0.93g	9%
Protein	10.07g	51%
Vitamin C	0.3mg	1%
Iron	1.1mg	16%
Calcium	91.4mg	23%

* 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.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

9.1

Points
10

PointsPlus

Good Points

saturated fat free,
sugar free

Bad Points

High in Sodium

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