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Garlic-and-Herb Oven-Fried Halibut Recipe

Looking for an easy Garlic-and-Herb Oven-Fried Halibut recipe? Learn how to make Garlic-and-Herb Oven-Fried Halibut using healthy ingredients.


Submitted by shawnalex

Makes 6 servings



Garlic-and-Herb Oven-Fried Halibut

Recipe Ingredients for Garlic-and-Herb Oven-Fried Halibut

1 cup panko (Japanese breadcrumbs)
1 tablespoon chopped fresh basil
1 tablespoon chopped fresh flat-leaf parsley
1/2 teaspoon onion powder
1 garlic clove, minced
2 large egg whites, lightly beaten
1 large egg, lightly beaten
2 tablespoons all-purpose flour
36 ounce halibut fillets
3/4 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons olive oil, divided
1 Cooking spray

Recipe Directions for Garlic-and-Herb Oven-Fried Halibut

  1. 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.

  2. 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.

Categories

Main Dish

Nutrition Facts
Serving Size 217.2g
Amount Per Serving
Calories
378
Calories from Fat
103
% Daily Value*
Total Fat
11.4g
18%
Saturated Fat
1.8g
9%
Trans Fat
0.0g
Cholesterol
105mg
35%
Sodium
570mg
24%
Potassium
1057mg
30%
Total Carbohydrates
15.5g
5%
Dietary Fiber
1.0g
4%
Sugars
1.3g
Protein
50.4g
Vitamin A 8% Vitamin C 2%
Calcium 14% Iron 17%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • Low in sugar
  • High in magnesium
  • High in niacin
  • High in phosphorus
  • Very high in selenium
  • High in vitamin B12
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