Sesame Sea Fish with Pineapple Salsa

Elevate your seafood dinner with this vibrant and flavorful Sesame Sea Fish with Pineapple Salsa recipe. Perfectly seasoned sea fish fillets, such as cod, snapper, or halibut, are coated in a golden sesame crust, providing a delightfully nutty crunch. The fish is then paired with a refreshing pineapple salsa bursting with tropical sweetness, zesty lime, and a touch of heat from optional minced jalapeño. This dish highlights a harmonious blend of textures and flavors, from the crisp sesame coating to the juicy, tangy salsa. With a prep time of just 20 minutes and a quick skillet fry, this recipe is ideal for weeknight dinners or special occasions. Serve it with steamed rice or a crisp salad for a beautifully balanced meal that’s both wholesome and impressive.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces Sea fish fillets (such as cod, snapper, or halibut)
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons Lemon juice
• 0.5 cup Sesame seeds
• 0.25 cup All-purpose flour
• 1 large Egg
• 3 tablespoons Olive oil
• 1 cup Pineapple (fresh, diced)
• 0.5 cup Red bell pepper (diced)
• 0.25 cup Red onion (finely chopped)
• 2 tablespoons Cilantro (chopped)
• 1 small Jalapeño (minced, optional)
• 1 teaspoon Honey
• 2 tablespoons Lime juice

Directions

Step 1

Season the sea fish fillets with salt, black pepper, and lemon juice. Let them marinate for 10 minutes while you prepare the other ingredients.

Step 2

Start making the pineapple salsa by combining the pineapple, red bell pepper, red onion, cilantro, and jalapeño (if using) in a mixing bowl.

Step 3

In a small bowl, whisk together honey and lime juice. Pour this dressing over the salsa ingredients and mix well. Set aside to let the flavors meld.

Step 4

Set up a breading station with three shallow bowls: one with flour, one with the beaten egg, and one with sesame seeds.

Step 5

Pat the fish fillets dry with a paper towel. Dredge each fillet in the flour, shaking off any excess, then dip it in the beaten egg, and finally coat it evenly in the sesame seeds.

Step 6

Heat olive oil in a large skillet over medium heat. Once hot, add the sesame-coated fish fillets to the skillet.

Step 7

Cook the fillets for 3-4 minutes on each side, or until the sesame crust is golden and the fish is cooked through. Be careful not to overcrowd the skillet; you may need to cook in batches.

Step 8

Transfer the cooked fish onto a plate lined with paper towels to absorb any excess oil.

Step 9

Serve the sesame-crusted sea fish hot, topped with the fresh pineapple salsa. Pair with rice or a salad for a complete meal.

Nutrition Facts

Serving size	(992.5g)

Amount per serving	% Daily Value*
Calories	1521.7

Total Fat 95.9g	0%
Saturated Fat 15.6g	0%
Polyunsaturated Fat 22.3g
Cholesterol 419.5mg	0%
Sodium 2749.9mg	0%
Total Carbohydrate 75.6g	0%
Dietary Fiber 13.8g	0%
Total Sugars 29.9g
Protein 101.4g	0%

Vitamin D 853.8IU	0%
Calcium 202.5mg	0%
Iron 9.2mg	0%
Potassium 2098.6mg	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: 54.9%

Protein: 25.8%

Carbs: 19.2%