Garlic-and-Herb Oven-Fried Halibut

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<p>Garlic-and-Herb Oven-Fried Halibut</p>
Beau Gustafson

A quick pan-fry adds a crispy coating to flavorful and light halibut fillets. This fish recipe mimics fried flavor without the added fat.

 

Batter your fillets in crunchy, Japanese-style breadcrumbs called panko–they bake up so crispy, you'll swear these tender halibut fillets are deep-fried.

6 servings (serving size: 1 fillet)

Ingredients

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1 cup panko (Japanese breadcrumbs)
1 tablespoon chopped fresh basil
1 tablespoon chopped fresh flat-leaf parsley
1/2 teaspoon onion powder
1 large garlic clove, minced
2 large egg whites, lightly beaten
1 large egg, lightly beaten
2 tablespoons all-purpose flour
6 (6-ounce) halibut fillets
3/4 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons olive oil, divided
Cooking spray

Preparation

Total: 25 Minutes

Preheat oven to 450°.

Combine first 5 ingredients in a shallow dish. Place egg whites and egg in a shallow dish. Place flour in a shallow dish. Sprinkle fish with salt and pepper. Dredge fish in flour. Dip in egg mixture; dredge in panko mixture.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add 3 fish fillets; cook 2 1/2 minutes on each side or until browned. Place fish on a broiler pan coated with cooking spray. Repeat procedure with remaining 1 tablespoon oil and remaining fish. Bake at 450° for 6 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.

Created date

July 2007

Nutritional Information

Calories 293
Caloriesfromfat 29 %
Fat 9.6 g
Satfat 1.4 g
Monofat 4.9 g
Polyfat 1.8 g
Protein 39.4 g
Carbohydrate 9.2 g
Fiber 0.5 g
Cholesterol 90 mg
Iron 1.8 mg
Sodium 446 mg
Calcium 89 mg