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Garlic and Herb Oven Fried Halibut
Source: dLife

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

Prep Time: 20 minutes
Cook Time: 11 minutes
Difficulty: Easy

Nutrition Facts

Makes 6 servings
Amount Per Serving
Calories 397.3
Total Carbs 4.4 g
Dietary Fiber 0.4 g
Sugars 0.7 g
Total Fat 12.7 g
Saturated Fat 1.8 g
Unsaturated Fat 2.6 g
Potassium 749.7 mg
Protein 63.1 g
Sodium 188.8 mg
Dietary Exchanges
1 1/2 Fat , 1/2 Starch , 9 Lean Meat
See the Detailed Nutritional Analysis
Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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0 3/4 cup  whole wheat panko breadcrumbs
1 tbsp  fresh basil
1 tbsp  chopped parsley
0 1/2 tsp  onion powder
1 each  medium garlic cloves
2 each  egg whites
1 each  Eggs, large, raw
2 tbsp  white all purpose flour
30 oz  raw halibut fillets
0 3/4 tsp  salt
0 1/4 tsp  black pepper
2 tbsp  olive oil
1 each  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.

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