- As promised I am sharing a fabulous dish from www.cookinglight.com with you guys today.There was a time I was terrified to cook fish at home. I just knew it would end up tasting (and smelling) like cat food! Thankfully I've overcome that fear only to learn I was wrong on both counts. So, if you have the fear of fish - get over it already and give this dish a try! It is worthy of a special occasion and at only 7 Weight Watchers Plus points per 6 ounce serving it is truly decadent!A quick pan-fry adds a crispy coating to flavorful and light halibut fillets. This fish recipe mimics fried flavor without the added fat.
- 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
- 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.
Amount per serving
Fat 9.6 g
Protein 39.4 g
Fiber 0.5 g