This is a recipe I have made with chicken and it is delicious. It was was close to "fried" without frying as it can get./ I have never made it with fish, but I don't see why it wouldn't work.
Exported from MasterCook *
Oven-Fried Sesame Chicken
Recipe By :Cooking Light, Oct 1993, page 132
Serving Size : 4 Preparation Time :0:15
Categories : Poultry
Amount Measure Ingredient -- Preparation Method
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2 tablespoons low-sodium soy sauce
4 skinned chicken breast halves -- (6-ounce)
3 tablespoons sesame seeds
2 tablespoons all-purpose flour
1/4 teaspoon salt
1/4 teaspoon pepper
Vegetable cooking spray
1 tablespoon reduced-calorie margarine -- melted
Place soy sauce in a shallow dish; add chicken, turning to coat. Remove chicken from soy sauce; discard soy sauce.
Combine sesame seeds and next 3 ingredients in a large zip-top heavy-duty plastic bag. Add chicken; seal bag, and shake to coat chicken with sesame seed mixture. Place chicken in a 13- x 9- x 2-inch baking dish coated with cooking spray. Drizzle margarine over chicken.
Bake at 400 deg for 45 minutes or until done. Yield: 4 servings (serving size: 1 chicken breast half).
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Per Serving (excluding unknown items): 200 Calories; 6g Fat (28.9% calories from fat); 29g Protein; 5g Carbohydrate; 1g Dietary Fiber; 68mg Cholesterol; 546mg Sodium. Exchanges: 1/2 Grain(Starch); 4 Lean Meat; 0 Vegetable; 1 Fat.
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