Inspired by Oprah’s go-to healthy recipes: Pan-fried sesame fish

By Carmen Niehaus
27 January 2017

This yummy dish was inspired by Oprah Winfrey's favourite healthy meals.

For more on the media moguls' healthy eating plan, get the latest issue of YOU, in stores 27 January. Instead of flour, the fish is coated in sesame seeds, which gives it a lovely crispy crust. It then gets draped in a vinaigrette sauce. Serve with green vegetables.

SERVES 4 PREPARATION TIME: 15 MIN COOKING TIME: 20 MIN

VINAIGRETTE

• grated rind and juice of 1 lemon

• 7 ml (1 1/2 t) wholegrain mustard

• 2 spring onions, finely chopped

• 15 ml (1 T) canola oil

• sugar or honey to taste

• sea salt and freshly ground black pepper

FISH

• salt and black pepper

• 10–15 ml (2–3 T) Cajun spice or paprika

• cornflour

• 60 ml (4 T) sesame seeds

• 750 g–1 kg yellowtail or kob, cut into 4 portions

• butter and olive oil for frying

TO SERVE

• green vegetables, such as asparagus, baby marrows and young spinach, sliced lengthways, mixed with garlic, chilli and mint leaves

1. VINAIGRETTE Mix all the ingredients together and set aside.

2. FISH Mix all the ingredients, except the fish and oil, on a shallow plate. Press the fish into the mixture, making sure both sides are well coated.

3. Heat the oil and butter in a nonstick pan until very hot. Place the fish, skin-side down, in the pan and fry until the skin is crisp. Turn over and continue frying until just cooked and the fish flakes easily using a fork.

4. Stir-fry the vegetables while you’re cooking the fish.

5. Heat the vinaigrette. Spoon the vegetables onto each plate and top with a piece of fish. Pour over the vinaigrette and serve immediately.

Tip: Fry the fish in the pan until the skin is crisp, then transfer the pan to the oven until the fish is cooked through.

Recipe courtesy Carmen's Best Recipes

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