Directions:
- Preheat oven to 400 deg. F.
- Heat oil in a nonstick pan.
- Brush fillets with the egg whites and season with salt and pepper.
- Coat thickly on one side only with the sesame seeds.
- Saute in oil, seed side down, until golden brown.
- Place seed side up on a cornmeal sprinkled baking pan and bake at 400 deg. until done - this will depend on the thickness of your fillets, probably will take about 5 minutes.
- Or, you can just turn over and panfry until done.
- Note1: Chef recommended grouper or red snapper; I've made this also with tilapia.
- Note2: Baking is really handy if you are making a larger quantity - that way you can finish all the fillets at the same time.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 866.5 Kcal (3628 kJ) | ||
| Calories from fat | 613.71 Kcal | ||
| % Daily Value* | |||
| Total Fat | 68.19g | 105% | |
|---|---|---|---|
| Sodium | 45.05mg | 2% | |
| Potassium | 208.82mg | 4% | |
| Total Carbs | 8.53g | 3% | |
| Sugars | 0.25g | 1% | |
| Dietary Fiber | 4.32g | 17% | |
| Protein | 60.23g | 120% | |
| Iron | 5.4mg | 30% | |
| Calcium | 352.7mg | 35% | |
| Amount Per 100 g | |||
| Calories | 469.26 Kcal (1965 kJ) | ||
| Calories from fat | 332.36 Kcal | ||
| % Daily Value* | |||
| Total Fat | 36.93g | 105% | |
|---|---|---|---|
| Sodium | 24.39mg | 2% | |
| Potassium | 113.09mg | 4% | |
| Total Carbs | 4.62g | 3% | |
| Sugars | 0.13g | 1% | |
| Dietary Fiber | 2.34g | 17% | |
| Protein | 32.62g | 120% | |
| Iron | 2.9mg | 30% | |
| Calcium | 191mg | 35% | |
* 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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