Golden Crusted Parmesan Halibut recipe – A Delicious Seafood Delight

Nutritional information

Per serving (1 of 4)

Calories 290

Protein 30 g

Sodium 340 mg

Total fat 8 g

Saturated fat 2 g

Cholesterol 60 mg

Carbohydrates 25 g

Fibre 4 g

Sugars 3 g

Added sugars 0 g

Directions

1. Step 1Preheat oven to 425 °F (220 °C) and place oven rack in upper third of oven.
2. Step 2Coat baking sheet with canola oil cooking spray and set aside.
3. Step 3In shallow bowl, place flour. In another shallow bowl, combine egg whites and milk. In third shallow bowl, combine corn flakes and parsley. Sprinkle halibut with pepper and garlic powder. Lightly dust each fish fillet with flour, dip in egg mixture, then coat with corn flake-parsley mixture. Place on baking sheet. Sprinkle each fillet with 1 tbsp (15 mL) Parmesan cheese and bake for 15 to 17 minutes until fish is opaque and flakes when pulled apart with fork. Set aside and keep warm.
4. Step 4In large bowl, toss Brussels sprouts with 1 tbsp (15 mL) canola oil, red pepper flakes, garlic powder and Parmesan cheese. Transfer to baking sheet that has been coated with canola oil cooking spray and roast for 10 minutes until tender, turning every 2-3 minutes.
5. Step 5Serve alongside halibut with fresh lemon wedge.

Ingredients

• Halibut
• Canola oil cooking spray
• 1/4 (50 mL) cup all-purpose flour
• 2 egg whites
• 1 tbsp (15 mL) fat-free milk
• 1 1/2 cup (375 mL) corn flakes, lightly crushed
• 1/4 cup (50 mL) fresh parsley, rinsed and chopped
• 1/4 tsp (1 mL) black pepper
• 1/4 tsp (1 mL) garlic powder
• 4 Pacific/Alaskan halibut fillets (4 oz/125 g each), rinsed and pat dry
• 1/4 cup (50 mL) grated Parmesan cheese
• 1 lemon, cut into wedges
• Brussels sprouts
• 2 packages (10 oz/300 g) Brussels sprouts, rinsed and sliced in half
• 1 tbsp (15 mL) canola oil
• 1/8 tsp (0.5 mL) red pepper flakes
• 1/4 tsp (1 mL) garlic powder
• 1 tsp (5 mL) Parmesan cheese