Source: dLife

Halibut with a panko breadcrumb coating, pan fried and baked.

Servings

0.75 cup whole wheat panko breadcrumbs
1 tbsp fresh basil , chopped
1 tbsp chopped parsley
0.5 tsp onion powder
1 medium garlic cloves , minced
2 egg whites , lightly beaten
1 Eggs, large, raw , lightly beaten
2 tbsp white all purpose flour
30 oz raw halibut fillets (six 5-ounce fillets)
0.75 tsp salt (optional)
0.25 tsp black pepper
2 tbsp olive oil , divided
1 cooking spray

1 Preheat oven to 450°F.
2 In shallow dish #1, add flour.
3 In shallow dish #2, whisk egg whites and whole egg.
4 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.
5 Season fish on both sides with salt and pepper.
6 Coatfish 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.
7 In large skillet, heat 1 tablespoon oil, over medium-high.
8 Place fish in oil and cook 2-1/2 minutes per side or until surface is golden.
9 Transfer fish to baking sheet.
10 Repeat steps #8 and #9 until all fish is browned.
11 Bake fish 6 minutes or until fish flakes with fork.

Any firm white fish, shrimp, or chicken can be substituted for halibut.