Ingredients
* 1 cup panko (Japanese breadcrumbs)
* 1 tablespoon chopped fresh basil
* 1 tablespoon chopped fresh flat-leaf parsley
* 1/2 teaspoon onion powder
* 1 large garlic clove, minced
* 2 large egg whites, lightly beaten
* 1 large egg, lightly beaten
* 2 tablespoons all-purpose flour
* 6 (6-ounce) halibut fillets
* 3/4 teaspoon salt
* 1/4 teaspoon black pepper
* 2 tablespoons olive oil, divided
* Cooking spray
Preparation
Preheat oven to 450°.
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.
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
Calories: 293 (29% from fat)
Fat: 9.6g (sat 1.4g,mono 4.9g,poly 1.8g)
Protein: 39.4g
Carbohydrate: 9.2g
Fiber: 0.5g
Cholesterol: 90mg
Iron: 1.8mg
Sodium: 446mg
Calcium: 89mg
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