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Beau Gustafson Photo by: Beau Gustafson

Garlic-and-Herb Oven-Fried Halibut

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.

Cooking Light AUGUST 2007

  • Yield: 6 servings (serving size: 1 fillet)
  • Total: 25 Minutes

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.

Nutritional Information

Amount per serving
  • 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
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