Thyme- & Sesame-Crusted Pacific Halibut

From EatingWell: Fall 2003, EatingWell Serves Two, The Essential EatingWell Cookbook (2004) — Subscribe Now!

A speedy roast at high heat keeps the halibut moist and succulent, and the savory thyme-sesame-crust adds a distinctive finish. Serve with mashed potatoes and a steamed fresh vegetable of your choice.

Thyme- & Sesame-Crusted Pacific Halibut Recipe

2 servings

Active Time: 10 minutes

Total Time: 35 minutes

Nutrition Profile

Ingredients

1 tablespoon lemon juice
1 tablespoon extra-virgin olive oil
1/2 teaspoon minced garlic
Freshly ground pepper, to taste
8 ounces Pacific halibut, or mahi-mahi, cut into 2 portions
1 tablespoon sesame seeds, toasted
1 teaspoon dried thyme leaves
1/8 teaspoon kosher salt
Lemon wedges

Preparation

Preheat oven to 450°F. Line a baking sheet with foil.
Mix lemon juice, oil, garlic and pepper in a shallow glass dish. Add fish and turn to coat. Cover and marinate in the refrigerator for 15 minutes.
Meanwhile, combine sesame seeds and thyme in a small bowl.
Sprinkle the fish with salt and coat evenly with the sesame seed mixture, covering the sides as well as the top. Transfer the fish to the prepared baking sheet and roast until just cooked through, 10 to 14 minutes. Serve with lemon wedges.

Tips & Notes

To toast sesame seeds: Place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition

Per serving: 225 calories; 12 g fat (2 g sat, 6 g mono); 36 mg cholesterol; 4 g carbohydrates; 25 g protein; 1 g fiber; 134 mg sodium; 573 mg potassium.

Nutrition Bonus: Selenium (60% daily value), Vitamin C (25% dv), Magnesium (24% dv), Potassium (16% dv).

Exchanges: 1/2 fruit, 3 1/2 lean meat