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.
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Recipe Information
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
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Pat the fish fillets dry with paper towels and set them aside.
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.
Lightly coat each fish fillet in the flour, ensuring full coverage. Shake off excess flour.
Dip the floured fillet into the beaten eggs, allowing any excess egg to drip off.
Press the fillet firmly into the panko and sesame seed mixture, coating it evenly on all sides. Repeat with the remaining fillets.
Place the coated fish fillets on the prepared baking sheet, leaving space between each piece.
Lightly spray the tops of the fillets with olive oil spray to help them crisp up in the oven.
Bake in the preheated oven for 10 minutes. Flip the fillets gently and spray the other side with olive oil spray.
Continue baking for an additional 10 minutes, or until the crust is golden brown and the fish flakes easily with a fork.
Serve immediately with your favorite dipping sauce, a squeeze of fresh lemon, or alongside steamed vegetables or rice.
Nutrition Facts
Calories |
402 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.6 g | 10% | |
| Saturated Fat | 1.5 g | 7% | |
| Polyunsaturated Fat | 1.1 g | ||
| Cholesterol | 153 mg | 51% | |
| Sodium | 816 mg | 35% | |
| Total Carbohydrate | 47.5 g | 17% | |
| Dietary Fiber | 2.7 g | 10% | |
| Total Sugars | 2.3 g | ||
| Protein | 34.5 g | 69% | |
| Vitamin D | 6.5 mcg | 33% | |
| Calcium | 70 mg | 5% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 501 mg | 11% | |
*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.
