Oven-Fried Sesame Fish

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    supah hawaiian's Avatar
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    Talking Oven-Fried Sesame Fish


    Ingredients:

    - 4 halibut fillets 6.oz each
    - ½ cup low-sodium teriyaki sauce
    - 2 tbsp. sesame seeds
    - 1 tbsp. all-purpose flour
    - ½ tbsp. white pepper
    - Butter-flavored nonstick cooking spray

    Preparation:

    Place fillets in a shallow baking dish. Pour teriyaki sauce over fish. Cover and refrigerate 30 minutes or over night. Preheat oven to 450 degrees F. In a shallow dish, combine sesame seeds with flour and pepper. Dip each fillet in the flour/sesame mixture. Spray a nonstick baking pan with the butter-flavored cooking spray and place the fillets on the pan in a single layer. Lightly spray the top of each fillet with the cooking spray. Bake 10-15 minutes or until golden brown. Fish is ready when it flakes when pricked with a fork.

    Nutrition Facts (per serving, not including rice):

    246 calories, 39g protein, 7g carbohydrates, 7g fat




    Just thought someone might like this. I found it in one of my M&F.

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    CarryOnTheChaos's Avatar
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    sounds absolutely delicious!!!!

    I'm sure you could use thsi recipe with any fish also...cause I know I'm a fish lover...mainly cause it is loaded with protein and easy enough not to mess up cooking.

    thanks bro,
    COTC

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