Middle Eastern · Dinner
Fried Fish with Sesame Sauce (Low-Calorie)
Cod fillet dredged lightly in seasoned flour and pan-fried until crisp, served with a tahini-yogurt sesame sauce brightened with lemon and garlic. Cauliflower rice and fresh herb garnish round out the plate, keeping the dish light while preserving its crunchy, nutty character.
$5
15 minsPrep
10 minsCook
25 minsTotal
EasyLevel
Nutrition per serving
389Calories
38.9gProtein
17.9gFat
19.8gCarbs
2.9gSugar
3.7gFiber
915mgSodium
109mgChol
3.1gSat Fat
870mgPotassium
150mgCalcium
2.9mgIron
1.6mcgVitamin B12
22mgVitamin C
low-calorie
protein-rich
low-carb
low-calorie
Instructions
1
Prep
Pat cod fillet dry, season with salt and pepper, dredge lightly in flour, shaking off excess to leave only a thin coat.
2
Whisk
Combine tahini, yogurt, lemon juice, minced garlic, and water until smooth and pourable; thin further if needed.
3
Fry
Heat olive oil in a nonstick skillet over medium-high heat until shimmering, then fry cod 3–4 minutes per side until golden and flaking.
4
Plate
Sauté cauliflower rice in remaining oil for 3–4 minutes, plate it, top with cod, drizzle sauce, scatter sesame seeds and parsley, serve with lemon.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g cod fillet
- 4 tbsp32g all-purpose flour
- 1 tsp1 tsp salt
- 1/2 tsp1/2 tsp black pepper
- 2 tbsp26g olive oil
- 3 tbsp46g tahini
- 4 tbsp60g plain yogurt
- 2 tbsp30ml lemon juice
- 2 clove2 clove garlic
- 2 tbsp30ml water
- 7 oz200g cauliflower rice
- 2 tsp10ml olive oil
- 2 tsp6g sesame seeds
- 2 tbsp8g parsley
- 44 lemon wedges
