I'm usually scared to cook fish b/c I don't want to mess it up, but this recipe in Cooking Light looked relatively easy. I gave it a shot and it turned out great! I used Talapia since Halibut was more expensive and if I was going to screw up a fish dinner, I didn't want it to be an expensive one! Next time I'll get smaller fillets, but that's about the only change I'd make. I served it with our favorite Near East Pecan Garlic Wild Rice. We couldn't finish it all. That's usually not an issue for either one of us!
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
Preparation
Preheat oven to 450°.
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.
Nutritional Information
CALORIES 293(29% from fat); FAT 9.6g (sat 1.4g,mono 4.9g,poly 1.8g); PROTEIN 39.4g; CHOLESTEROL 90mg; CALCIUM 89mg; SODIUM 446mg; FIBER 0.5g; IRON 1.8mg; CARBOHYDRATE 9.2g
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
Preparation
Preheat oven to 450°.
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.
Nutritional Information
CALORIES 293(29% from fat); FAT 9.6g (sat 1.4g,mono 4.9g,poly 1.8g); PROTEIN 39.4g; CHOLESTEROL 90mg; CALCIUM 89mg; SODIUM 446mg; FIBER 0.5g; IRON 1.8mg; CARBOHYDRATE 9.2g
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