Recipes > Dinner, Entrees, High Protein, Sugar Free

59

Parmesan Crusted Halibut

1 Star2 Stars3 Stars4 Stars5 Stars (23 votes, average: 3.57 out of 5)

25 minutes

4 Servings

Parmesan Crusted Halibut is a crispy, delicious way to serve a filet of fish on its own with a side of veggies.

You could also easily cut the fish into strips before breading and tell your kids they’re fish sticks.

Or, sub in cilantro for the parsley and then use the finished crispy hunks as filling for yummy fish tacos piled with veggies and guac.

1 Star2 Stars3 Stars4 Stars5 Stars (23 votes, average: 3.57 out of 5)

25 minutes

4 Servings

Ingredients

cooking spray

1/4 cup all-purpose flour

2 egg whites

1 tablespoon milk

1 1/2 cups whole wheat panko

1/4 cup   fresh parsley, rinsed and chopped

1/4 teaspoon salt

1/4 teaspoon black pepper

1/4 teaspoon garlic powder

4 Pacific/Alaskan halibut fillets (4 ounces each), rinsed and pat dry

1/4 cup grated parmesan cheese

1 lemon, cut into wedges

 

Directions

Parmesan Crusted Halibut
  1. Preheat oven to 425 F and place oven rack in upper third of oven.
  2. Coat two baking sheets with cooking spray and set aside.
  3. Place flour in shallow bowl. In another shallow bowl, combine egg whites and milk. In third shallow bowl, combine panko and parsley.
  4. Sprinkle halibut with pinch of salt, pepper and garlic powder. Lightly dust each fish fillet with flour, dip in egg mixture, then coat with corn flake-parsley mixture. Place on baking sheet.
  5. Sprinkle each fillet with 1 tablespoon parmesan cheese and bake for 15-17 minutes until fish is opaque and flakes when pulled apart with fork.
  6. Serve warm with fresh lemon wedge.

WHY WE LOVE THIS RECIPE

Halibut is a great source of important minerals, B vitamins, and omega-3 fatty acids. By using whole wheat bread crumbs and baking the fish instead of frying it, you end up with a healthier version of crispy fish.

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