July 27, 2010

Heart Healthy Halibut with Garlic and Herb Panko

Posted in Recipes tagged , , , , at 3:43 am by keepyourhearthealthy

photo by Simon Howden

If you are looking for a yummy way to cook healthy halibut, this recipe from Cooking Light might just suit your tastebud needs.  I tried out this recipe myself tonight.  The ingredients are:

  • 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

The directions call for lightly pan-searing the fish prior to baking in the oven.  The pan-searing helps to make the crust crunchy as if you had fried it.  If you pick a sauce to go with this, make sure you use something heart-healthy.  A full-fat tartar sauce would cancel out the benefits of this good meal!

See the full recipe with instructions at:

http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1646384

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