The term "piccata" refers to meat or fish that has been sautéed in or sauced with lemon, butter, and spices. In this recipe, the fish is pan-fried and then drizzled with a lemon-butter sauce. For a crispy crust, dredge each halibut fillet in the breadcrumb mixture just before putting it in the skillet.
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- Calories: 298
- Calories from fat: 26%
- Fat: 8.6g
- Saturated fat: 2.5g
- Protein: 40.3g
- Carbohydrate: 13.4g
- Fiber: 0.3g
- Cholesterol: 62mg
- Iron: 2.3mg
- Sodium: 678mg
- Calcium: 129mg
- 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
- 1. Combine egg substitute and milk in a shallow dish; stir well. Combine breadcrumbs, 1 minced garlic clove, and salt in another shallow dish.
- 2. Dip fillets in egg mixture, and dredge fillets in breadcrumb mixture, pressing firmly to coat. Spray coated fillets with cooking spray.
- 3. 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.
- 4. 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.
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