Sesame Crusted Flounder in Citrus Sauce

I tried out a new fish recipe last night.  Basically, I modifed a recipe I found at


4 Flounder fillets



Sesame Seeds

Olive Oil

1/2 Cup Orange Juice

1/4 Cup Lemon Juice


1)  Season the flounder with salt and pepper on both sides.  Sprinkle both sides with sesame seeds.

2)  Coat the bottom of a skillet with olive oil and heat on medium-high heat.

3)  Slide the fish fillets one at a time into the heated oil and cook for about 2-3 minutes on each side (until the fillets are golden brown)

4)  Remove the fillets from the skillet and keep warm.

5)  Reduce the heat of the skillet to low and add the two juices.  Cook and stir the juices until they make a thick sauce.

6)  Pour the sauce over the flounder fillets and serve.

Nutrition Facts 

Serving size: 1 fillet (makes 4 servings)

Calories: 213

Fat: 7 g

Protein: 23 g

Carbohydrate: 15 g

Fiber: 3 g

Saturated Fat: 1 g

The fish was quite good.  I’ve made Flounder with a lemon butter sauce before and this was just as good, if not better.  Of course this citrus sauce is much healthier.  I served the flounder with brown rice for extra carbs.

Today, the FIRST 10K training program called for cross training.

Planned workout

Cycling: 10 minute warmup, 30 minutes at 80-90% max heart rate, 10 minutes cool down.

Actual Workout

Cycling: 10 minute warmup, 8 minutes 70-80% max heart rate, 22 minutes at 80-90% max heart rate, 5 minutes cool down.  Total distance travelled: 15.3 miles.

Location: Stationary Bike on level 6 (whatever that means)

This workout went well.  I tend to enjoy the cycling workouts as I’m able to zone out on the bike and just pump my legs at a pretty constant cadence.  I haven’t achieved that state while running since I was at the peak of my 5K training program last September.  In any case, It took me a good 7-8 minutes to get my heart rate up to 80% of the max, so I may have to up the difficulty level next time.  That’s a good sign as it was already an improvement over my cycling workout from last week, so hopefully this increased cardiovascular fitness will transfer to a better run tomorrow.

I’m scheduled to complete a 3 mile tempo run at 7:35 pace tomorrow.  I’m not incredibly confident I’ll be able to complete it without a walk break, but we’ll see how it goes.

Categorized as Food

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