Crispy, Healthy Fish August 28, 2009
Posted by Teresa in : Dinner, Lunch , trackback
Halibut Crusted with Cornmeal and Sesame
Yield: 4
Instead of deep-frying to get a crispy crust for fish – this method is a good lean and mean alternative. The cornmeal and sesame give a wonderful textured crust and there’s a double coriander flavour with the fresh herb and crushed seeds.
Ingredients:
Halibut Crusted with Cornmeal and Sesame
- 4 piece skinless halibut fillet, each fillet about 5 to 6-ounces
- 1/3 cup cornmeal (75 ml)
- 3 tbsp Sesame seeds (45 ml)
- 1 tsp cracked coriander seeds (5 tsp.)
- Coarse salt and freshly cracked black pepper to taste
- Small handful of fresh coriander, chopped
- 2 tbsp grapeseed oil (30 ml)
Directions:
- Preheat oven to 375 degrees F.
- Add cornmeal, sesame seeds, cracked coriander to plate or shallow baking dish. Season mixture with salt and pepper to taste.
- Season the fish with salt and pepper. Dip fish into freshly chopped coriander. Dredge fish generously into the cornmeal mixture, coating evenly on all sides.
- Add oil to non-stick skillet or large sauté pan over medium high heat. When oil is hot, pan sear fish on both sides until golden, about 1 to 2 minutes per side.
- Transfer to baking sheet lined with parchment. Bake fish in oven until just firm to the touch and cooked through, about 7 to 9 minutes.
This one came from Foodtv.ca, Christine Cushine Live (here)! Aw, darn I should have taken a picture of it! I just devoured it! (And I used Basa instead of Halibut.) Enjoy!
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