Garlic and Herb Oven Fried Halibut Recipe

Garlic and Herb Oven Fried Halibut RecipePhoto by: dLife® Garlic and Herb Oven Fried Halibut Recipe Rating 0

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Halibut with a panko breadcrumb coating, pan fried and baked. Brought to you by dLife®

This recipe is:

Diabetic Friendly

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Garlic and Herb Oven Fried Halibut Recipe
  • Prep: 20 min. Cook: 11 min.
  • Yield: 6 Servings
    •
20 11 31

Ingredients

  • 3/4 cup whole wheat panko breadcrumbs
  • 1 tablespoon chopped fresh basil
  • 1 tablespoon chopped parsley
  • 1/2 teaspoons onion powder
  • 1 garlic cloves, minced
  • 2 egg whites, lightly beaten
  • 1 egg, lightly beaten
  • 2 tablespoons white all purpose flour
  • 30 ounces raw halibut fillets, six 5-ounce fillets
  • 3/4 teaspoons salt, optional
  • 1/4 teaspoons black pepper
  • 2 tablespoons olive oil, divided
  • Cooking spray

Directions

  • Preheat oven to 450°F.
  • In shallow dish #1, add flour.
  • In shallow dish #2, whisk egg whites and whole egg.
  • In shallow dish #3, mix panko, basil, parsley, onion powder, and garlic. Whisk together egg whites and whole egg in a separate shallow dish. Using another shallow dish, pour flour in it.
  • Season fish on both sides with salt and pepper.
  • Coat fish with flour from dish #1, move it to eggs in dish #2, then coat with bread crumbs in dish #3. Repeat until all fish is breaded.
  • In large skillet, heat 1 tablespoon oil, over medium-high.
  • Place fish in oil and cook 2-1/2 minutes per side or until surface is golden.
  • Transfer fish to baking sheet.
  • Repeat steps #8 and #9 until all fish is browned.
  • Bake fish 6 minutes or until fish flakes with fork.

Nutritional Facts 1 serving equals 397 calories, 13 g fat (2 g saturated fat), 189 mg sodium, 4 g carbohydrate, 63 g protein. Diabetic Exchanges: 8-1/2 lean meat, 1-1/4 fat.

Originally published as Garlic and Herb Oven Fried Halibut Provided by dLife®

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Garlic and Herb Oven Fried Halibut Recipe

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