Sesame-crusted proteins
Sesame-crusted proteins are a dish where fish, tofu, or chicken is coated in sesame seeds and pan-seared or baked until golden and crunchy. The dish is popular in many Asian cuisines, particularly Japanese and Korean, where it's often served with a soy-based dipping sauce.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats, with the sesame seeds providing fiber, calcium, and magnesium. A typical serving contains around 300-400 calories, depending on the protein and cooking method used.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 32 g |
| Carbs | 8 g |
| Fat | 22 g |
| Fiber | 4 g |
| Sugar | 1 g |
| Sodium | 480 mg |
| Calcium | 180 mg |
| Magnesium | 95 mg |
| Phosphorus | 320 mg |
| Iron | 3.5 mg |
| Zinc | 2.8 mg |
| Manganese | 1.2 mg |
| Thiamin | 0.3 mg |
| Vitamin B6 | 0.5 mg |
Per 1 fillet (150g) with 2 tbsp sesame seeds · estimated, varies by recipe
💡 What's interesting
Sesame seeds have been cultivated for over 4,000 years and were once used as currency in ancient trade routes. Nutritionally, they're one of the best plant-based sources of calcium and contain unique lignans with antioxidant properties.
