Ingredients with Measurements:
- 4 fish fillets (such as tilapia or cod)
- 1/4 cup benniseed (also known as sesame seeds)
- 1/4 cup chopped fresh herbs (such as parsley, thyme, and rosemary)
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper, to taste
Special Equipment Needed:
- Baking dish
- Food processor or mortar and pestle
Step-by-Step Instructions:
1. Preheat the oven to 375°F (190°C).
2. In a food processor or mortar and pestle, grind the benniseed until it is finely ground.
3. In a small bowl, mix together the ground benniseed, chopped herbs, olive oil, lemon juice, salt, and pepper.
4. Place the fish fillets in a baking dish.
5. Spoon the benniseed and herb mixture over the fish fillets, spreading it evenly.
6. Bake the fish for 20-25 minutes, or until it is cooked through and flakes easily with a fork.
7. Serve hot.
Time:
Preparation time: 10 minutes
Cooking time: 20-25 minutes
Temperature:
375°F (190°C)
Serving size:
4 servings
Nutritional information:
Calories: 220
Fat: 11g
Saturated Fat: 2g
Cholesterol: 50mg
Sodium: 80mg
Carbohydrates: 3g
Fiber: 1g
Sugar: 0g
Protein: 26g
Substitutions for ingredients:
- If you don't have benniseed, you can use almond meal or breadcrumbs instead.
- If you don't have fresh herbs, you can use dried herbs instead (use 1 tablespoon of dried herbs instead of 1/4 cup of fresh herbs).
Variations:
- You can use different types of fish fillets, such as salmon or halibut.
- You can add garlic or onion to the benniseed and herb mixture for extra flavor.
- You can add a sprinkle of grated Parmesan cheese on top of the fish before baking.
Tips and Tricks:
- Make sure to pat the fish fillets dry with a paper towel before adding the benniseed and herb mixture.
- If you want a crispy crust on the fish, broil it for the last 2-3 minutes of cooking time.
- Serve the fish with lemon wedges for extra flavor.
Storage Instructions:
Store any leftover fish in an airtight container in the refrigerator for up to 3 days.
Reheating Instructions:
Reheat the fish in the oven at 350°F (175°C) for 10-15 minutes, or until heated through.
Presentation Ideas:
Serve the fish on a bed of rice or quinoa, with a side of roasted vegetables.
Garnishes:
Garnish the fish with a sprinkle of chopped fresh herbs or a lemon wedge.
Pairings:
Pair the fish with a crisp white wine, such as Sauvignon Blanc.
Suggested Side Dishes:
Roasted vegetables, rice, quinoa, or a side salad.
Troubleshooting Advice:
- If the benniseed and herb mixture is too dry, add a little more olive oil.
- If the fish is not cooked through after 25 minutes, bake it for an additional 5-10 minutes.
Food Safety Advice:
Make sure to cook the fish to an internal temperature of 145°F (63°C) to ensure it is safe to eat.
Food History:
Benniseed has been used in cooking for thousands of years, and is believed to have originated in India. It is a rich source of protein, fiber, and healthy fats.
Flavor Profiles:
The benniseed and herb mixture gives the fish a nutty, herbaceous flavor.
Serving Suggestions:
Serve the fish hot, with a side of rice or quinoa and roasted vegetables.
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