4 servings (serving size: 1 fillet and about 2 tablespoons sauce)
1/4 cup egg substitute
1/4 cup fat-free milk
1 1/2 cups fresh breadcrumbs
1 garlic clove, minced
1/4 teaspoon salt
4 (6-ounce) halibut fillets (about 3/4 inch thick)
Olive oil-flavored cooking spray
1 teaspoon olive oil, divided
1 tablespoon butter
3 garlic cloves, minced
3/4 cup dry white wine
1/4 cup fresh lemon juice
1 cup fat-free, less-sodium chicken broth
2 tablespoons drained capers
1 tablespoon chopped fresh parsley
How to Make It
Combine egg substitute and milk in a shallow dish; stir well. Combine breadcrumbs, 1 minced garlic clove, and salt in another shallow dish.
Dip fillets in egg mixture, and dredge fillets in breadcrumb mixture, pressing firmly to coat. Spray coated fillets with cooking spray.
Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Add 2 fillets; cook 3 to 5 minutes on each side or until fish flakes easily when tested with a fork. Remove fillets from pan; keep warm. Repeat procedure with remaining 1/2 teaspoon oil and fillets.
Wipe pan with paper towels; place over medium heat. Melt butter in pan. Add 3 garlic cloves; sauté 30 seconds. Stir in wine, juice, and broth; bring to a boil. Boil 8 minutes or until liquid is reduced by three-fourths (to about 1/2 cup). Stir in capers and parsley. Serve over fillets.