Wednesday, February 16, 2011

Just for the Halibut (with Panko and Garlic)








Catagory: Main Dishes
Difficulty: Fairly Easy
Healthy

Oh yes! This is so good, I had it on my birthday. Get the freshest halibut and the best cook you can find. Mix together and serve with fresh steamed vegies, sweet potato fries and a good tartar sauce with a little dill and Dijon mixed in to taste. Oh, and better remove the cook before eating--she may be tough. Common Sense Tip: This is expensive...save it for a special occasion and get really fresh halibut. Note: This recipe was originally filched from "Cooking Light" the August 2007 issue. Yield: 6 servings

1 C GF Panko (Japanese breadcrumbs)
1 T chopped fresh basil
1 T fresh flat-leaf parsley
1/2 t onion powder
1 lg. garlic clove, smashed and minced
2 lg. egg whites, beaten
1 large egg, beaten
2 T flour
6 (6-0z) halibut fillets
3/4 t. salt
1/4 t. black pepper
2 T olive oil, divided
cooking spray (preferably olive oil-organic)

Preheat oven to 450 degrees. 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, then dredge in panko mixture. Heat 1 T oil in large non-stick skillet over med.-hi 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 T oil and remaining fish. Bake at 450 degrees for 6 min. or until fish flakes easily when tested with a fork or until desired degree of doneness. Yield; 6 servings Calories: 293 each serving.

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