Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is NOT a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free tamari sauce in this dish.


"Do not tell fish stories where the people know you; but particularly, don't tell them where they know the fish."
-Mark Twain

The refrigerator light goes on...

Simple recipes are always the best. There's a great balance of salty, sweet, spicy and savory in this recipe. It takes so little time to set fish to marinate and then cook.


Sesame Seared Whitefish with Cilantro Oil

Servings: 4 | Serving size: 4 ounces fish with marinade and 1 1/2 tsps cilantro oil

Cooking Time: 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe can be divisible by 2.

This recipe also requires making Cilantro Oil

Cooked fish will keep well overnight in the refrigerator and will be best served cold (makes great sandwiches or on salads), as reheating will likely overcook the fish. Add the Cilantro Oil just before serving.

Serve with Wild Rice or Jasmine Rice or Jasmine Rice - Low Sodium Version or Wild Rice - Low Sodium Version or Cilantro Lime Rice or Cilantro Lime Rice - Low Sodium Version or Sesame Rice


Serve with Parmesan Squash. or Yellow Squash and Onions or Bok Choy Slaw or Parmesan Zucchini

1 Tbsp roasted sesame oil
2 Tbsp low sodium soy or gluten-free tamari sauce
1 Tbsp fresh ginger (minced)
1/2 tsp sugar
2 Tbsp beer
fresh ground black pepper (to taste)
4 4 ounce halibut or other whitefish filets
6 tsp Cilantro Oil

Place the sesame oil, soy sauce, ginger, sugar, beer and pepper in a Pyrex dish or a Ziplock bag.

Place the fish in the marinade and place it in the refrigerator. Turn the fish about every 30 minutes and marinate for at least two hours.

Place a medium skillet over medium high heat. When hot add the fish.

Cook on the first side for about 10 minutes and turn. Add the marinade and cook for another 7 to 10 minutes.

Serve each filet topped with 1 1/2 teaspoons Cilantro Oil.

Nutrition Facts

Serving size: 4 ounces fish with marinade and 1 1/2 tsps cilantro oil

Servings: 4

Amount Per Serving

Calories 196 Calories from Fat 84
  % Daily Value
Total Fat 10g 15%
    Saturated Fat 1g 4%
    Monounsaturated Fat 4g
    Trans Fat 0g
Cholesterol 36mg 12%
Sodium 564mg 25%
Total Carbohydrates 2g <1%
    Dietary Fiber 0g 0%
    Sugars 1g
Protein 25g
Vitamin A 4% Vitamin C 0%
Calcium 4% Iron 5%
Vitamin K 1 mcg Potassium 538 mg
Magnesium 99 mg