Parmesan-Coated Halibut and Spicy Sprouts

1 Star2 Stars3 Stars4 Stars5 Stars (23 votes, average: 3.61 out of 5)

40 minutes

1 Serving

Parmesan-Coated Halibut and Spicy Sprouts

Categories > Dinner, Entrees, Gluten Free, Grain Free, High Protein, Sugar Free

A piece of fish with a side of sprouts? That’s already our idea of the perfect meal.

But this dish packs in even more flavor than the standard. That’s thanks to a delicious parmesan-oregano coating on the halibut that will beat breading (in taste and nutrition) any day. And, of course, tossing the Brussels with chili flakes and lemon for a bit of extra spice and zest.

This just might be the delicious, gluten-free meal dinner you start making once a week.




1 Star2 Stars3 Stars4 Stars5 Stars (23 votes, average: 3.61 out of 5)

40 minutes

1 Serving


1 (4 oz) skinless wild halibut filet about ½”-thick

1 cup Brussels sprouts, trimmed and halved

2 teaspoons cold-pressed olive oil

3 tablespoons grated Parmesan cheese

1/4 teaspoon dried oregano

1 lemon wedge

1/4 teaspoon chili pepper flakes



  1. Preheat oven to 400F. Lightly mist baking dish with canola oil cooking spray and set aside.
  2. Toss Brussels sprouts in small bowl with 1 teaspoon of the oil and season with salt and freshly ground black pepper. Place in single layer in baking dish and bake 20 minutes.
  3. Combine 2 tablespoons of the cheese and oregano in a shallow dish. Rub fish on both sides with oil and dredge each side in cheese mixture. Season with salt and freshly ground black pepper. Refrigerate until ready for use.
  4. Reduce oven temperature to 375F. Flip sprouts and toss with remaining cheese and move to one side of baking dish. Add fish to opposite side of baking dish and bake 10 minutes or until fish is opaque throughout.
  5. Toss sprouts with lemon juice and chili pepper flakes before serving.


Fish is one of our go-to sources of both protein and heart-healthy omega-3 fatty acids, and Brussels sprouts are nutrition superstars. They are stellar sources of vitamins C and K, folate, fiber, manganese, choline, and more.

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