CUMIN AND SESAME FISH

Jump to Recipe  ⬇

This melt-in-your-mouth, easy broiled fish spiced with ground cumin and sesame seeds will be your favorite weeknight dinner in no time.

On busy weeknights when you do not have a ton of time to spend in the kitchen, this recipe could be your savior. It can be easily prepared in under 15 minutes and can be combined with rice and boiled or sauteed vegetables for a wholesome meal. The recipe is pretty neat and uses spices with immense health benefits.

The cooking technique used is broiling which as per the Mayo Clinic is a healthier option than frying or sauteeing. So what exactly is broiling?

WHAT IS BROILING?

Broiling is a cooking technique that uses high heat to quickly brown the food surface while keeping the insides tender. This simple technique is often the most preferred cooking technique for meat, chicken, or fish because of its convenience and speed.

WHY IS BROILING YOUR FOOD HEALTHY?

Broiling involves exposing the food to direct heat, hence requires little or no oil and thus reduces calories. Not only that, but the natural fat in meat or fish also melts during the broiling process, simply discard the drippings.

BROILING Vs BAKING

Baking and broiling are similar in the sense that they both use dry heat to cook the food. While baking surrounds the food in hot air to cook it indirectly, broiling exposes food to direct heat by cooking at higher temperatures. Both are healthy cooking methods but may or may not work with all kinds of food.

For example, broiling sears the surface of food making it an ideal choice for cooking fish or meat. On the other hand, baking is preferred for foods that change consistency while cooking like cakes or muffins.

ABOUT THE RECIPE

As I mentioned earlier, this recipe is a quick and healthy choice for weeknight dinners. It is uncomplicated and can be made with almost all types of fish. It requires little or no oil, and very few ingredients. Here is what you need.


INGREDIENTS

Fillet of fish
Ground Cumin
Sesame Seeds
Lemon juice
Paprika
Freshly ground Black Pepper
Salt
Toasted sesame oil
Cooking spray

HOW TO MAKE IT?

Follow this simple 2 step process for making this awesome flavor infused fish recipe:
 
Preheat broiler.
 
In a bowl combine ground cumin, paprika, lemon juice, black pepper, toasted sesame oil, sesame seeds, and salt. Massage the fish fillet with the mixture. 
 
Coat the broiler pan with the cooking spray and arrange the fish on it. Broil the fish for 5-6 minutes or until flaky.

NUTRITIONAL BENEFITS OF CUMIN

Cumin is a popular spice used in Latin American, Middle Eastern, North African, and Indian cuisines, among many others. It is used as whole seeds or in the powdered or ground form.
Ground cumin is made by grinding dry roasted cumin seeds, hence, it has a beautiful aroma of freshly roasted cumin. Cumin has a warm, earthy flavor and tastes sweet and bitter.

Cumin seeds are known to aid digestion. It is also high in iron and contains antioxidants. Studies have shown that cumin improves cholesterol levels, promotes weight loss, and helps to prevent diabetes.

NUTRITIONAL BENEFITS OF SESAME

Sesame is a cholesterol-free seed with a light, nutty flavor. It is very popular in Middle Eastern cuisine, for example tahini and hummus contain sesame paste. It is often spotted in Chinese stir-fries and Jewish bread.
 
Sesame seeds are high in energy and rich in minerals, antioxidants and vitamins that are essential for wellness. The seeds are especially rich in mono-unsaturated fatty acid oleic acid. Sesame seeds are known to strengthen bones, improve cholesterol levels, and promote heart health. 

FREQUENTLY ASKED QUESTIONS

Can I replace the ground cumin with any other spice?

Cumin adds a delicious earthy flavor to this dish but if you do not want to use cumin, you may substitute it with one of the following:
  • Taco seasoning mix
  • Ground Coriander
  • Curry powder

Is there a difference between pure sesame oil and toasted sesame oil?

Sesame seed oil is light and has very vague flavor of sesame. Toasted sesame oil has a bolder taste. While sesame seed oil can be used for cooking, the toasted sesame oil it has a very low smoke point making it unfit as a cooking medium. It is usually used only for flavoring food.

SERVING SUGGESTIONS

Serve the cumin and sesame fish with plain jasmine rice, steamed or stir-fried vegetables, or salad.  
Bored of plain rice? Here are some of my favorites:

STORING SUGGESTIONS

Store in an airtight container and consume within 3 days. I would not recommend storing cooked fish any longer because the flavor gets lost making it taste very bland.


CUMIN AND SESAME FISH
Print

CUMIN AND SESAME FISH

Yield: 2
Author: The GradChef
Prep time: 5 MCook time: 7 MTotal time: 12 M
This melt-in-your-mouth, easy broiled fish spiced with ground cumin and sesame seeds can be your favorite weeknight dinner.

Ingredients:

  • 2 Fish fillet
  • 2 tsp ground cumin
  • 2 tsp sesame seeds
  • 1 tbsp lemon juice
  • 1 tsp toasted sesame oil
  • 1 tsp freshly ground black pepper
  • 1 tsp paprika
  • salt to taste
  • Cooking spray

Instructions:

  1. Preheat broiler.
  2. In a bowl combine ground cumin, paprika, lemon juice, black pepper, toasted sesame oil, sesame seeds, and salt. Massage the fish fillet with the mixture.
  3. Arrange fish fillets on a broiler pan coated with cooking spray. Broil for 5 minutes or until flaky.

Notes:

  • Use taco seasoning mix if you have run out of cumin.
  • Skip toasted sesame oil if you don't have it. Use olive oil instead.
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.
Asian Chinese Dinner fish healthy Lunch quick seafood
Main course
Asian
Did you make this recipe?
Tag @thegradchef on instagram and hashtag it #thegradchef
Created using The Recipes Generator
 

Comments

  1. Awsome weekend family dish.. excellent work "The Grad Chef".
    Keep posting such easy recipies.

    ReplyDelete

Post a Comment

Popular Posts