Rating: 4 stars
35 Ratings
  • 5 star values: 18
  • 4 star values: 11
  • 3 star values: 3
  • 2 star values: 0
  • 1 star values: 3

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.

Liz Zack
Recipe by Cooking Light August 2007

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Read the full recipe after the video.

Recipe Summary test

total:
25 mins
Yield:
6 servings (serving size: 1 fillet)
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 450°.

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  • 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.

Chef's Notes

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.

Nutrition Facts

293 calories; calories from fat 29%; fat 9.6g; saturated fat 1.4g; mono fat 4.9g; poly fat 1.8g; protein 39.4g; carbohydrates 9.2g; fiber 0.5g; cholesterol 90mg; iron 1.8mg; sodium 446mg; calcium 89mg.
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