Sesame Seed Coated Flounder with Curry Sauce
Ingredients
Flounder fillets
1 lb. (450g)
Flour
1/4 cup (60mL)
Sesame seeds, toasted
1/4 cup (60mL)
Black pepper
1/4 tsp. (1.75mL)
Salt
1/4 tsp. (1.75mL)
Olive oil
1 tbsp. (15mL)
Unsalted butter
1 tbsp. (15mL)
Dry white wine
2 tbsp. (30mL)
Unsalted butter
1 1/2 tsp. (7.5mL)
Curry powder
4 tsp, (20mL)
Fresh lemon juice
60 ml (1/4 cup)
Dry white wine
2 tbsp. (30mL)
Thinly sliced green onion
1/4 cup (60mL)
Nutritional Values
| Calories | 270 |
| Fat | 13g |
| Protein | 24g |
| Carbs | 11g |
| Sugar | 1g |
| Fiber | 3g |
| Sodium | 245mg |
Instructions
- Mix together the flour, sesame seeds, pepper and salt. Lightly coat each side of the fillets, pressing seeds in gently. Set aside.
- Heat a heavy bottomed frying pan over a medium high heat. Add the olive oil and butter. Fry the flounder for 1 – 2 minutes each side, browning slightly. Remove and keep warm.
- Deglaze the pan with white wine. Lower the heat to medium, melt the butter and fry the curry powder for 1 minute. Remove the pan from the heat and whisk in the lemon juice and wine.
- Whisk until smooth. Drizzle the sauce over the flounder and sprinkle with the slivered green onions. Serve.
Recipe provided by The Province of Newfoundland and Labrador
