Garlic and Herb Oven "Fried" Halibut

By sheilaolim

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.
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

Ingredients

• 1 cup panko (Japanese breadcrumbs)
• 2 tablespoon chopped fresh basil
• 2 tablespoon chopped fresh flat-leaf parsley
• 1 teaspoon onion powder
• 2 large garlic cloves, minced
• 2 large egg whites, lightly beaten
• 1 large egg, lightly beaten
• 2 tablespoons all-purpose flour
• 6 (6-ounce) halibut fillets
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 2 tablespoons olive oil, divided
• Cooking spray

Details

Cooking time 25mins
Adapted from myrecipes.com

Preparation

Step 1

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.