PANKO-PARMESAN HALIBUT

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Panko-Parmesan Halibut image

This fast-and-easy dish was an instant success at my house, even in my fish-hesitant family. The panko crisps up beautifully, and the halibut is tender, moist, and delicately-flavored. This was inspired, in part, by several Weight Watchers® recipes; I don't know the calories or points exactly, but it's a very simple lean and low-calorie dinner. It pairs well with roasted or stuffed tomatoes (can cook at the same temperature!) and a salad. Serve with lemon wedges.

Provided by Elizabeth Jenkins McFadden

Categories     Main Dish Recipes     Seafood Main Dish Recipes     Halibut

Time 40m

Yield 2

Number Of Ingredients 8

cooking spray
⅓ cup plain fat-free Greek yogurt
1 tablespoon lemon juice
1 tablespoon Dijon mustard
⅓ cup Italian-style panko bread crumbs
2 tablespoons grated Parmesan cheese
salt and ground black pepper to taste
2 (6 ounce) halibut fillets

Steps:

  • Preheat oven to 425 degrees F (220 degrees C). Line a baking sheet with aluminum foil, spray an ovenproof wire rack with cooking spray, and place rack on the prepared baking sheet.
  • Whisk yogurt, lemon juice, and Dijon mustard together in a shallow bowl. Stir panko bread crumbs and Parmesan cheese together in another shallow dish.
  • Gently dip 1 fillet in yogurt mixture to coat completely; press fillet into bread crumbs. Place coated fillet on the wire rack on the prepared baking sheet. Repeat with remaining fillet.
  • Bake fillets in the preheated oven until fish flakes easily with a fork, 18 to 22 minutes. An instant-read thermometer inserted into the center should read 140 degrees F (60 degrees C).

Nutrition Facts : Calories 316 calories, Carbohydrate 15.9 g, Cholesterol 58.1 mg, Fat 8.4 g, Protein 41.5 g, SaturatedFat 1.4 g, Sodium 732.5 mg, Sugar 1.7 g

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