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dietary
Carb Safe ≤ 30g	Low Carb ≤ 15g	Very Low Carb ≤ 3g
Low Cholesterol ≤ 60mg (main dish) ≤ 20mg (all others)	Low Calorie ≤ 360 calories (main dish) ≤ 120 calories (all others)	Low Saturated Fat ≤ 3g (main dish) ≤ 1g (all others)
total time
≤ 10 minutes	≤ 20 minutes	≤ 30 minutes
Difficulty
Easy	Intermediate	Difficult

Garlic and Herb Oven Fried Halibut

Source: dLife

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

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 12.7 Fat, 0.0 Vegetables, 0.1 Starch, 8.6 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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Servings

Ingredients

0.75
0 3/4 cup whole wheat panko breadcrumbs 1.0
1 tbsp fresh basil 1.0
1 tbsp chopped parsley 0.5
0 1/2 tsp onion powder 1.0
1 each medium garlic cloves 2.0
2 each egg whites 1.0
1 each Eggs, large, raw 2.0
2 tbsp white all purpose flour 30.0
30 oz raw halibut fillets 0.75
0 3/4 tsp salt 0.25
0 1/4 tsp black pepper 2.0
2 tbsp olive oil 1.0
1 each cooking spray

Directions

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