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Sesame-crusted fish Calories
Protein- and omega-3-rich fish fillet with a sesame crust
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sesame-crusted fish (150 g) has 315 calories. That works out to 210 calories per 100 g. It contains 8.7 g of carbs, 35.3 g of protein, 15.3 g of fat and 2.1 g of fiber. Its 3.2 µg of B12 covers 131% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Sesame-crusted fish Nutrition Facts
Selected: 1 serving (medium) · 150 g
315
KCAL / 150G
Carbs
8.7g
· 3% DV
Protein
35.3g
· 71% DV
Fat
15.3g
· 20% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 45% · Fat 44%
Sesame-crusted fish nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 315 kcal | |
| Total fat | 15.3 g | 20% |
| Saturated fat | 3.08 g | 15% |
| Trans fat | 0.05 g | |
| Sodium | 465 mg | 20% |
| Total carbohydrate | 8.7 g | 3% |
| Fiber | 2.1 g | 8% |
| Protein | 35.3 g | 71% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Sesame-crusted fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 315 kcal |
| 1 piece (small) | 80 g | 168 kcal |
| 3 ounce (medium) | 85 g | 179 kcal |
| 100 g | 100 g | 210 kcal |
| 1 piece (medium) | 120 g | 252 kcal |
| 5 ounce (medium) | 142 g | 298 kcal |
| 1 piece (large) | 180 g | 378 kcal |
| 7 ounce (large) | 198 g | 416 kcal |
| 1 serving (large) | 220 g | 462 kcal |
| 1 piece (extra large) | 250 g | 525 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Sesame-crusted fish
How do you make sesame-crusted fish?
To make sesame-crusted fish, pat fish fillets dry, season them, press sesame seeds onto both sides, then pan-fry or bake until the fish is opaque and flakes easily. A thin coating of beaten egg helps the seeds adhere.
What fish works best for sesame-crusted fish?
Firm fillets such as salmon, cod, halibut, or sea bass work well for sesame-crusted fish. They hold together when turned and provide a sturdy surface for the seeds. Choose evenly sized pieces so they cook at a similar pace.
How do you keep sesame seeds from falling off sesame-crusted fish?
To keep sesame seeds on sesame-crusted fish, dry the fillets thoroughly and press the seeds firmly into a light binder, such as beaten egg. Handle the fish gently and avoid turning it repeatedly; flipping it once helps preserve the crust.
Can you bake sesame-crusted fish instead of frying it?
Yes, sesame-crusted fish can be baked instead of fried. Arrange the coated fillets in a single layer on a lined tray and bake until the centers are opaque and flake easily. A little oil brushed over the sesame helps the crust brown.
Can you make sesame-crusted fish in an air fryer?
Yes, sesame-crusted fish can be cooked in an air fryer. Place the coated fillets in a single layer with space between them and cook until the fish flakes easily. Avoid crowding the basket, which can leave the sesame coating unevenly browned.
What should you serve with sesame-crusted fish?
Sesame-crusted fish pairs well with steamed rice, crisp vegetables, or a bright cucumber salad. Lemon, ginger, or a light soy-based sauce complements the nutty coating without masking the fish; serve sauce on the side to keep the crust crisp.
Can you use frozen fish for sesame-crusted fish?
Yes, thawed frozen fillets work for sesame-crusted fish. Thaw them safely in the refrigerator, then pat them very dry before adding the coating. Excess moisture can stop the sesame from sticking and prevent the outside from browning properly.
How can you tell when sesame-crusted fish is cooked?
Sesame-crusted fish is cooked when its center is opaque and the flesh separates easily into flakes with a fork. Check the thickest part, since the sesame coating can brown before the fish inside is done.
Can sesame-crusted fish be made ahead?
You can season sesame-crusted fish fillets ahead and keep them covered in the refrigerator, but add the sesame coating shortly before cooking. If coated fish sits for too long, moisture can soften the seeds and make the crust less crisp.
Is sesame-crusted fish good for you?
Yes, sesame-crusted fish can be a nutritious meal, combining fish protein and omega-3 fats with sesame seeds. Baking or air-frying it rather than deep-frying keeps the preparation lighter; pair it with vegetables for a balanced plate.
Sesame-crusted fish Vitamins & Minerals
Vitamins
B12
3.15µg · 131% DV
B3
9.6mg · 60% DV
B6
0.63mg · 37% DV
Vitamin D
4.8µg · 24% DV
Minerals
Selenium
51µg · 93% DV
Phosphorus
405mg · 58% DV
Iodine
48µg · 32% DV
Copper
0.27mg · 30% DV
Sodium
465mg · 20% DV
Potassium ⭐
585mg · 17% DV
Sesame-crusted fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sesame-crusted fish
To burn the 315 calories in 1 serving (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Sesame-crusted fish?
Sesame-crusted fish is a simple preparation of fish fillet coated in sesame seeds and cooked in a pan or oven. It is not tied to one particular cuisine: the fish used and the thickness of the coating vary from recipe to recipe.
The seeds toast as they cook, adding a nutty flavour and crisp contrast to the tender fish. Serve it with lemon and a fresh salad for a light meal, or with rice and vegetables for something more substantial. It provides protein and omega-3 fats, while the sesame crust adds crunch and extra richness. For a lighter plate, bake the fillet or use only a little oil when pan-cooking.
How Nutritious Is Sesame-crusted fish?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Sesame-crusted fish Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Sesame-crusted fish Contain Allergens?
Contains these allergens:
Which Diets Is Sesame-crusted fish Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sesame-crusted fish Fat Profile
SATURATED
3.08g
MONOUNSATURATED
5.03g
POLYUNSATURATED
4.8g
Omega 6:3 ratio 4.8:1
Above the ideal 4:1 (4.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.