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This sesame snapper dish stands out [Tribune News Service :: BC-QUICKFIX:MCT]

Sesame seeds, fresh ginger and a little butter are all you need to make this standout snapper dish. This is a light sauce that is perfect with a delicate fish fillet. The sesame seeds form a crisp crust. This recipe is made with plain sesame seeds. You can also add more color by adding a few black sesame seeds to the plain ones.

A quick way to peel and use fresh ginger is to scrape the skin off with the edge of a teaspoon. Then grate the ginger over the sesame seeds to capture the ginger and its juice.

Helpful Hints:

- Tilapia or sole can be used instead of snapper.

- Two teaspoons ground ginger can be substituted for fresh ginger.

- Green beans can be used instead of snow peas.

- The cooking time is for a 1/2- to 3/4-inch fillet. Cook 2 minutes longer for a 1-inch fillet.

Countdown:

- Microwave snow peas and then rice and mix them together.

- Make snapper.

Shopping List:

To buy: 3/4 pound snapper fillets, 1 package sesame seeds, 1 small piece fresh ginger, 1/4 pound fresh snow peas and 1 package microwaveable brown rice to make 1 1/2 cups cooked rice

Staples: canola oil, butter, salt and black peppercorns

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SESAME SNAPPER

Recipe by Linda Gassenheimer

1/4 cup sesame seeds

2 tablespoons chopped fresh ginger

Salt and freshly ground black pepper

3/4 pound snapper fillets

1 tablespoon canola oil

1 tablespoon butter

Mix sesame seeds, ginger and salt and pepper to taste together on a large plate. Rinse snapper fillets and pat dry with a paper towel. Dip fillets into sesame seeds and press the seeds into the fillet. Repeat on the second side of the fillet. Heat the canola oil and butter in a medium-size nonstick skillet over medium-high heat. Add the snapper fillets and saute 3 minutes. Carefully turn the fillets over with a large spatula and cook the second side 3 minutes. Watch carefully to make sure the seeds do not burn.

Divide the fillets between two dinner plates and spoon pan juices and any seeds left in the skillet over them.

Yield 2 servings.

Per serving: 380 calories (58 percent from fat), 24.4 g fat (6.6 g saturated, 10.4 g monounsaturated), 100 mg cholesterol, 37.5 g protein, 4.8 g carbohydrates, 2.3 g fiber, 151 mg sodium.

RICE AND SNOW PEAS

2 cups fresh snow peas, trimmed

1 package microwaveable brown rice to make 1 1/2-cups cooked rice

Salt and freshly ground black pepper

Microwave snow peas in a large bowl. Remove and microwave rice according to package instructions. Measure 1 1/2 cups rice into the bowl with the snow peas. Reserve remaining rice for another meal. Add salt and pepper to taste to the bowl and toss well.

Yield 2 servings.

Per serving: 212 calories (7 percent from fat), 1.6 g fat (0.4 g saturated, 0.6 g monounsaturated), no cholesterol, 5.9 g protein, 43.5 g carbohydrates, 4.0 g fiber, 9 mg sodium.

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(Linda Gassenheimer is the author, most recently, of "Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals" and "Fast and Flavorful: Great Diabetes Meals from Market to Table" and "The Flavors of the Florida Keys." Her website is dinnerinminutes.com. Follow her on Twitter @lgassenheimer. Email: linda@dinnerinminutes.com.)

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(c)2017 Tribune Content Agency, LLC

Distributed by Tribune Content Agency, LLC.

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