Walnut- and Dijon-Crusted Halibut

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Walnut-and Dijon-Crusted Halibut Recipe

Photo: Greg Dupree

Halibut is a versatile fish that can be grilled, poached, sautéed, broiled, or fried, but baking is probably the easiest and most foolproof way to cook it. Because it doesn’t have much oil, it is important to avoid overcooking. The oils from the walnut crust will help moisturize the fillet as it cooks, and the addition of thyme and Dijon brings bright herbal flavor to the breading and flavors the fish as well. Halibut can be pricey; if you prefer a less expensive catch, you can substitute cod or sea bass.

Serves 4 (serving size: 1 fillet)

Ingredients

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1/2 cup raw walnut halves
2 tablespoons chopped fresh thyme
2 tablespoons all-purpose flour
1 tablespoon Dijon mustard
1 large egg white, lightly beaten
4 (6-oz.) halibut fillets (not tail pieces)
1/4 teaspoon kosher salt
1/2 teaspoon black pepper
1 1/2 tablespoons olive oil
4 lemon wedges

Preparation

Active: 15 Minutes
Total: 20 Minutes

1. Preheat oven to 400°F.

2. Place walnuts in a large ziplock plastic freezer bag. Seal bag, and crush gently with a mallet or heavy pot until nuts break into small pieces. (Do not overcrush nuts.) Combine nuts and thyme in a shallow dish. Place flour in a separate shallow dish. Combine Dijon and egg white in a third shallow dish.

3. Press tops of fillets in flour; shake off excess. Dip floured side of fillets in egg mixture; shake off excess. Sprinkle fillets with salt and pepper. Dip egg side of fillets in walnut mixture, pressing to adhere.

4. Heat oil in a large ovenproof nonstick skillet over medium. Place fillets, walnut side down, in skillet. Cook until walnuts are golden and toasted, 3 to 4 minutes. Turn fish. Bake at 400°F until fish flakes easily with a fork, 4 to 5 minutes. Serve with lemon wedges.

Created date

October 2016

Nutritional Information

Calories 307
Fat 15.6 g
Satfat 2 g
Monofat 5.6 g
Polyfat 7 g
Protein 35 g
Carbohydrate 7 g
Fiber 1 g
Cholesterol 83 mg
Iron 1 mg
Sodium 340 mg
Calcium 34 mg
Sugars 1 g
Est. Added Sugars 0 g