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Garlic-and-Herb Oven-Fried Halibut

Garlic-and-Herb Oven-Fried Halibut Menu
Beau Gustafson
Total time 25 mins
Yield

6 servings (serving size: 1 fillet)

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.

Ingredients

  • 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

Nutrition 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

How to Make It

  1. Preheat oven to 450°.

  2. 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.

  3. 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.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.