Garlic-and-Herb Oven-Fried Halibut

Garlic-and-Herb Oven-Fried Halibut Menu Recipe
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.

Yield:

6 servings (serving size: 1 fillet)

Recipe from

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Recipe Time

Total: 25 Minutes

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

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

Preparation

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.

Note:

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.

Liz Zack,

August 2007
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