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Quentin Bacon Photo by: Quentin Bacon

Halibut with Panko-Horseradish Crust and Warm Fingerling Potato Salad

Health JULY 2009

  • Yield: Makes 4 servings (serving size: 1 fillet, 1/4 salad, and 1/4 potatoes)
  • Cook time:15 Minutes
  • Prep time:15 Minutes

Ingredients

  • 1 pound fingerling or new potatoes
  • 2 teaspoons stone-ground mustard
  • 3 tablespoons fresh lemon juice, divided, plus 4 wedges
  • 2 teaspoons olive oil, divided
  • Salt and pepper, to taste
  • 1 (1-pound) fennel bulb, halved, cored, and thinly sliced with stalks reserved
  • 1/4 of a small red onion, sliced (about 1/8 cup)
  • 4 (5-ounce) halibut fillets
  • 2 tablespoons low-fat sour cream
  • 2 teaspoons prepared horseradish
  • 1 garlic clove, minced
  • 1/2 cup panko (Japanese breadcrumbs)

Preparation

1. Cover the potatoes with 2 inches water in a small saucepan; bring to a boil. Simmer 15 minutes or until fork-tender. Drain, halve, and transfer to a bowl. Immediately toss potatoes with mustard, 1 tablespoon lemon juice, 1 teaspoon olive oil, and salt and pepper, to taste.

2. Preheat oven to 400°.

3. Toss fennel in a bowl with remaining 2 tablespoons juice, remaining 1 teaspoon oil, onion, and 2 tablespoons fennel fronds.

4. Rinse fish, and pat dry. Arrange in a single layer, skin side down, on a small shallow baking pan. Combine sour cream, horseradish, and garlic in a bowl. Spread evenly on top of fish, and top with panko. Roast fish 7 minutes or until tops are golden brown and fish is just cooked through.

5. Divide potatoes among 4 serving plates with fennel salad, fish, and lemon wedges. Garnish with fennel fronds; serve.

Nutritional Information

Amount per serving
  • Calories: 328
  • Fat: 7g
  • Saturated fat: 1g
  • Monounsaturated fat: 3g
  • Polyunsaturated fat: 1g
  • Protein: 34g
  • Carbohydrate: 32g
  • Fiber: 5g
  • Cholesterol: 48mg
  • Iron: 3mg
  • Sodium: 243mg
  • Calcium: 134mg
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Halibut with Panko-Horseradish Crust and Warm Fingerling Potato Salad recipe

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