August 23, 2012

Get Over It Already...

  • As promised I am sharing a fabulous dish from 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.
    Batter your fillets in crunchy, Japanese-style breadcrumbs called panko–they bake up so crispy, you'll swear these tender halibut fillets are deep-fried.

  • 1 cup panko (Japanese breadcrumbs)
  • 1 tablespoon chopped fresh basil
  • 1 tablespoon chopped fresh flat-leaf parsley
  • 1/2 teaspoon onion powder
  • large garlic clove, minced
  • large egg whites, lightly beaten
  • large egg, lightly beaten
  • 2 tablespoons all-purpose flour
  • (6-ounce) halibut fillets
  • 3/4 teaspoon salt
  • 1/4 teaspoon black pepper $
  • 2 tablespoons olive oil, divided $
  • Cooking spray


  1. Preheat oven to 450°.
  2. 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.
  3. 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.
Nutritional Information
Amount per serving
Calories: 293
Fat 9.6 g
Protein 39.4 g
Fiber 0.5 g

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