17 Day Diet Recipes > Main dishes > 17 Day Diet Phase 1 Sesame Fish Recipe

17 Day Diet Phase 1 Sesame Fish recipe
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Ingredients Needed

  1. Tilapia Fillets (4.0 oz)
  2. Olive Oil (1.0 tsp)
  3. Rice Vinegar (1.0 tbsp)
  4. Soy Sauce (1.0 tbsp)
  5. Garlic (1.0 clove)
  6. Sesame Seed Salad Dressing (1.0 tbsp)

Instructions

This nutritious dish is perfect for health-conscious eater. Fish is low in fat, rich in protein, and low in calories so definitely, it's good for you!

  • Prepare a broiler pan and spray with vegetable oil to prevent from sticking.
  • Combine the olive oil, rice vinegar, soy sauce, and garlic, blend well.
  • Fry the tilapia and pour the mixture over the fish, then sprinkle with sesame seeds on top.
  • Broil the fish about 8 inches away from medium heat for 20 minutes or until fish is cooked.
  • Serve immediately.
  • Tips: When frying tilapia, for tastier crust, you can rub the fish with mayonnaise and roll over parmesan cheese or bread crumbs. This will make your simple fry dish to extravagant one.

    When broiling a frozen fish, adjust the oven shelf two inches from the usual distance from the broiling element. Frozen meat tends to cook slower than meat stored in a room temperature.

    Always preheat when you’re about to broil. Place your fish in a room temperature before cooking too.

    To prevent dish from sticking in the pan, always coat your broiling pan with vegetable oil or any non-fat cooking spray.

    Season the fish with the prescribed ingredients from the recipe. If you’re not following a recipe then you can simply rub an olive oil and add a dash of salt and pepper to taste.

    When broiling the fish make sure the skin side is facing up so the whole part will be cooked evenly.

    Observe while broiling the fish. When the fish’s edges are becoming dry, turn the fish or remove it right away from the oven. Fish has different density so you must not leave it broiling because fish gets easily burn.

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Nutritional Information for 1 Serving

  • Calories

    60.8

  • Fat

    3.3g

  • Carbs

    2.4g

  • Protein

    5.9g