We thought this was very good!! I used tilapia because it's cheaper & what we always have on hand. After reading other reviews, I doubled the herbs & spices. I used lemon pepper instead of black pepper. My pan wasn't cooking the fish as brown as I would have liked, so I reduced the oven temp to 425 & baked for about 10 minutes.
Garlic-and-Herb Oven-Fried Halibut
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- Calories: 293
- Calories from fat: 29%
- Fat: 9.6g
- Saturated fat: 1.4g
- Monounsaturated fat: 4.9g
- Polyunsaturated fat: 1.8g
- Protein: 39.4g
- Carbohydrate: 9.2g
- Fiber: 0.5g
- Cholesterol: 90mg
- Iron: 1.8mg
- Sodium: 446mg
- Calcium: 89mg
- 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
- 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.
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