Garlic-and-Herb Oven-Fried Halibut from Cooking Light
http://www.myrecipes.com/recipe/garlic-and-herb-oven-fried-halibut-10000001646384/
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
Nutritional Information
Amount per serving
Calories: 293
Calories from fat: 29%
Fat: 9.6g
Saturated fat: 1.4g
Monounsaturated fat: 4.9g
Polyunsaturated fat: 1.8g
Protein: 39.4g
Carbohydrate: 9.2g
Fiber: 0.5g
Cholesterol: 90mg
Iron: 1.8mg
Sodium: 446mg
Calcium: 89mg
Nutrition Guidelines for Healthy Living
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.
| 