Simple and Healthy Sesame Crusted Swordfish

Eating healthy doesn't have to be hard or tasteless. While this Sesame Crusted Swordfish is loaded with healthy fats and tastes amazing.

Not only is it healthy, it can be prepared in about 15 minutes, making it perfect for Meatless Mondays, Ash Wednesday, Lenten Fridays or any other night when you want a healthy meal quickly.

I am trying to make healthier food choices these days, including eating more fish. Luckily for me, I scored some great deals on seafood recently at the grocery store. First up, I made this ridiculously easy and flavorful Sesame Crusted Swordfish.

In the past, I have been intimidated by cooking fish and let the fear of overcooking keep me away. This recipe is a great starting point for those like me, just watch it while you cook to make sure it stays moist and flaky.

Ingredients for Sesame Crusted Swordfish

This recipe only requires a few ingredients for maximum flavor. The amounts below are not exact. Use them as a starting point, varying the amounts based on the amount of fish steaks you have and your own personal taste. I tend to use just a splash of tamari for color and to load up on the sesame seeds for crunch.

• swordfish, tuna, or salmon steaks (fresh is best, but defrosted from frozen is fine)
• low sodium soy sauce or tamari sauce
• sesame seeds - any color or a combination of colors
• olive oil or other neutral cooking oil
• sesame oil optional for extra sesame taste.
• citrus fruit for serving - don't feel married to lemon with fish, tangerine and oranges are great too.

What to serve with Sesame Crusted Swordfish

You can go low carb, like I did for these images, and served it with some vegetables or a salad.

In addition to the vegies you may want some quick cooking grains like quinoa, rice, or couscous.

Recipe

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Ingredients

 

• 2-4 pieces swordfish steaks (approximately 6-8 ounces each) (or other fish such as salmon or tuna)
• 2-4 tablespoon soy sauce or tamari
• 2-4 tablespoon sesame seeds
• 2-4 tablespoon olive oil
• splash sesame oil
• 2-4 tangerines, oranges, lemons or other citrus ( cut into wedges and seeds removed)

Instructions

 

• Splash tamari (soy) sauce on both sides of the fish. Sprinkle sesame seeds on one side.
  2-4 pieces swordfish steaks (approximately 6-8 ounces each), 2-4 tablespoon soy sauce or tamari, 2-4 tablespoon sesame seeds
• Add enough olive oil to liberally coat the bottom of a cast iron skillet. Add a few splashed of sesame oil for extra flavor if desired. Heat to medium high.
  2-4 tablespoon olive oil, splash sesame oil
• Cook fish sesame seed side down for about 5 minutes. Sprinkle more sesame seeds on the other side before flipping over. Cook about 5 more minutes until done.
• Serve with citrus wedges on the side so dinners can squeeze on top.
  2-4 tangerines, oranges, lemons or other citrus

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Until next time, happy eating.
~Audrey

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