Monday, August 27, 2007

Garlic and Herb Oven Fried Halibut

With the ongoing renovations, we've slacked off on our normally healthy diet. We decided that we were going to get back on track, including eating out less, eating more fruits and vegetables, and eating more fish.

I remember when I saw this recipe, I had thought that it would be something that we would like. So last night we decided to make this with a couple of changes. We couldn't find panko so we just used regular italian breadcrumbs. Also, after reading the reviews on the CL website, I added more garlic.

All in all I thought this was really really good and we would make this again!

Garlic and Herb Oven Fried Halibut

Coat fillets with crumbs and bake at a high temperature for a crisp texture similar to fried fish. Fresh herbs and other seasonings heighten the flavor. Total time: 42 minutes.

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


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.
Yield: 6 servings (serving size: 1 fillet)

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

1 comment:

Dolores said...

I just went through my August Cooking Light Magazine looking for recipe ideas for next week -- and flagged this one to try. Glad to hear you enjoyed it, and to know about your modifications. :)