Sesame Dijon Whitefish

Elevate your dinner menu with Sesame Dijon Whitefish, a perfectly baked seafood dish bursting with bold and savory flavors. Featuring tender whitefish fillets like cod or tilapia, this recipe combines the tangy kick of Dijon mustard, the natural sweetness of honey, and the umami richness of toasted sesame oil and soy sauce. A crunchy topping of sesame seeds and panko breadcrumbs adds texture, while a squeeze of fresh lemon ties it all together. Ready in just 30 minutes, this quick, healthy meal is ideal for weeknight dinners or elegant entertaining. Serve alongside steamed vegetables or a crisp green salad for a well-rounded feast. Whether you're a seafood enthusiast or trying something new, this recipe delivers restaurant-quality flavor with minimal effort!

Nutriscore Rating: 67/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces whitefish fillets (e.g., cod, tilapia, or haddock)
• 3 tablespoons Dijon mustard
• 2 tablespoons honey
• 2 teaspoons soy sauce
• 1 teaspoon toasted sesame oil
• 2 cloves garlic, finely minced
• 2 tablespoons sesame seeds (white or black, or a mix)
• 0.25 cup panko breadcrumbs
• 1 tablespoon olive oil or cooking spray
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 4 pieces lemon wedges (for serving)

Directions

Step 1

Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with olive oil or cooking spray.

Step 2

In a small bowl, whisk together the Dijon mustard, honey, soy sauce, toasted sesame oil, and minced garlic until smooth and well combined.

Step 3

Pat the whitefish fillets dry with a paper towel and season both sides with salt and black pepper.

Step 4

Place the fillets on the prepared baking sheet, and using a spoon or pastry brush, generously spread the Dijon mixture evenly over the top side of each fillet.

Step 5

In another small bowl, mix the sesame seeds and panko breadcrumbs together.

Step 6

Sprinkle the sesame seed and breadcrumb mixture evenly over the glazed side of the fish, pressing gently to help it adhere.

Step 7

Drizzle a small amount of olive oil over the coated fillets or spray lightly with cooking spray to help with browning.

Step 8

Bake the fish in the preheated oven for 12-15 minutes, or until the fillets are opaque and flake easily with a fork. Cooking time may vary depending on the thickness of the fish.

Step 9

Remove the fish from the oven and let it rest for 2 minutes before serving.

Step 10

Serve hot with lemon wedges on the side for a fresh, tangy finish. Pair with steamed vegetables or a light salad for a complete meal.

Nutrition Facts

Serving size	(616.6g)

Amount per serving	% Daily Value*
Calories	923.2

Total Fat 40.8g	0%
Saturated Fat 4.6g	0%
Polyunsaturated Fat 0.0g
Cholesterol 200mg	0%
Sodium 2957.7mg	0%
Total Carbohydrate 57.6g	0%
Dietary Fiber 5.4g	0%
Total Sugars 38.4g
Protein 87.3g	0%

Vitamin D 800IU	0%
Calcium 307.9mg	0%
Iron 5.3mg	0%
Potassium 1537.5mg	0%

*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.

Source of Calories

Fat: 38.8%

Protein: 36.9%

Carbs: 24.3%