Garlic-and-Herb Oven-Fried Halibut

33 Reviews
ADD YOUR REVIEW
Total Time
25 Mins
Yield
6 servings (serving size: 1 fillet)
By Liz Zack
August 2007
RECIPE BY Cooking Light

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.

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

Nutritional Information

  • Calories 293
  • Caloriesfromfat 29%
  • Fat 9.6g
  • Satfat 1.4g
  • Monofat 4.9g
  • Polyfat 1.8g
  • Protein 39.4g
  • Carbohydrate 9.2g
  • Fiber 0.5g
  • Cholesterol 90mg
  • Iron 1.8mg
  • Sodium 446mg
  • Calcium 89mg

How to Make It

Step 1

Preheat oven to 450°.

Step 2

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.

Step 3

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.

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Ratings & Reviews

Is it really oven-fried if it's still pan fried?!?

bschwarz
August 21, 2017
Looks yummy and easy. I question that you can call these oven-fried tho since you are pan frying the fillets first thus defeating the whole healthier for you aspect.  I guess it's still better than deep-frying tho. I will be using this panko/fresh herb dredge soon but with additional spices based off of other reviews! 

Jazzerkb's Review

LisaHeffner
August 06, 2011
My husband loved this recipe as well as I did. I could not believe how great is it was.

LisaHeffner's Review

Christie0822
May 22, 2013
N/A

thomps97's Review

achefwannabe
January 28, 2009
This is restaurant quality--very easy, great flavor. Best home cooked halibut recipe I have had. It's easy enough for every day, but could be served for a dinner party. Great with fresh asparagus, nice dry white wine.

love2coooook's Review

nicolesteger
November 10, 2009
Wonderful! This was my first time attempting to make any kind of fish at home, so I was really nervous, especially since my husband and I aren't huge fish eaters, but it was excellent. I did double the herbs as suggested and really enjoyed the crunchiness of the panko. Would be great with a garlic herb sauce, or something to that effect.

Dirtysole's Review

kwgaynor
January 08, 2009
Loved it! not sure i would make it for a "special occasion" but it was way better than three stars! It was crispy and looked just like the picture (something my food never does)! Even my world's pickiest husband loved it!

CarolJ's Review

user
August 04, 2011
My kids never liked eating fish until I started making this years ago when I found the recipe in CL magazine. Now it's a family favorite. I usually make it with Talipia, but really almost any fish will do. Cod is also nice. This is also one of the few fish meals that works well as leftovers. I go a little heavier on all the herbs and sometimes add some grated Romano cheese to the mixture which adds a nice flavor. A little homemade tarter sauce for dipping and we're all set. All-around great recipe!

missbird's Review

Jennielynsoper
March 30, 2009
do not cook as long as the recipe suggests. Otherwise, it turned out just as pictured. I actually think the fish could be finished in the pan. also, more cleanup than I prefer.

carolfitz's Review

love2coooook
October 06, 2010
Thanks for the hints -- also doubled the fresh herbs & garlic (why do they call for onion powder when everything else is fresh?) in a fine chop. Had four separate coating stages (flour, eggs, herbs, crumbs), otherwise cooked to recipe. The halibut was great. Also made the recommended vinaigrette potatoes with one change. After boiling the potatoes, sprayed them with olive oil & baked at 450 for 25min, turning once. Very good dinner.

nicolesteger's Review

thomps97
September 15, 2011
Looked gorgeous but can we say BLAND! Followed every step exactly, the fish didn't pick up any flavor. None of the 7 people I fed it to liked it at all. The dogs enjoyed it though! If I were to do an oven fried panko recipe again, I would not use flour or egg. I would instead have gone with my gut and used a chicken broth with melted butter and crushed garlic to dip the fish in instead.
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