Oven Fried Sesame Fish

Elevate your weeknight dinner game with this Oven Fried Sesame Fish recipe, a healthier twist on classic fried fish that’s baked to crispy perfection. Featuring tender white fish fillets coated in a golden panko and sesame seed crust, this dish delivers a satisfying crunch without the mess or added fat of deep frying. The subtle nuttiness from toasted sesame seeds pairs beautifully with aromatic spices like sweet paprika and garlic powder, making each bite irresistibly flavorful. Quick and easy to prepare in just 35 minutes, this dish is perfect for busy evenings yet elegant enough to impress guests. Serve with a zesty dipping sauce or a side of steamed veggies and rice for a wholesome meal that’s as delicious as it is nourishing. Keywords: oven fried fish, sesame crusted fish, baked crispy fish, healthy fish recipes.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces White fish fillets (cod, tilapia, or haddock)
• 1 cup Panko breadcrumbs
• 2 tablespoons Sesame seeds
• 1 cup All-purpose flour
• 2 Eggs
• 1 teaspoon Sweet paprika
• 1 teaspoon Garlic powder
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 as needed Olive oil spray

Directions

Step 1

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 2

Pat the fish fillets dry with paper towels and set them aside.

Step 3

Set up a dredging station with three shallow bowls or plates: In the first bowl, place the all-purpose flour. In the second bowl, beat the eggs. In the third bowl, combine the panko breadcrumbs, sesame seeds, sweet paprika, garlic powder, salt, and black pepper.

Step 4

Lightly coat each fish fillet in the flour, ensuring full coverage. Shake off excess flour.

Step 5

Dip the floured fillet into the beaten eggs, allowing any excess egg to drip off.

Step 6

Press the fillet firmly into the panko and sesame seed mixture, coating it evenly on all sides. Repeat with the remaining fillets.

Step 7

Place the coated fish fillets on the prepared baking sheet, leaving space between each piece.

Step 8

Lightly spray the tops of the fillets with olive oil spray to help them crisp up in the oven.

Step 9

Bake in the preheated oven for 10 minutes. Flip the fillets gently and spray the other side with olive oil spray.

Step 10

Continue baking for an additional 10 minutes, or until the crust is golden brown and the fish flakes easily with a fork.

Step 11

Serve immediately with your favorite dipping sauce, a squeeze of fresh lemon, or alongside steamed vegetables or rice.

Nutrition Facts

Serving size	1099 grams (1099.0g)

Amount per serving	% Daily Value*
Calories	1621

Total Fat 31.00g	40%
Saturated Fat 6.40g	32%
Polyunsaturated Fat 4.10g
Cholesterol 772mg	257%
Sodium 3335mg	145%
Total Carbohydrate 137.70g	50%
Dietary Fiber 8.30g	30%
Total Sugars 4.60g
Protein 196.40g	393%

Vitamin D 1682IU	8410%
Calcium 275mg	21%
Iron 14mg	77%
Potassium 2819mg	60%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 17.3%

Protein: 48.6%

Carbs: 34.1%