Parmesan Crusted Halibut & Spicy Sprouts
Ingredients
- Halibut
- canola oil cooking spray
- 1/4 cup all-purpose gluten-free flour 60 mL
- 2 egg whites
- 1 Tbsp fat-free milk 15 mL
- 1 1/2 cup corn flakes, lightly crushed 375 mL
- 1/4 fresh parsley, rinsed and chopped
- 1/4 tsp salt 1 mL
- 1/4 tsp black pepper 1 mL
- 1/4 tsp garlic powder 1 mL
- 4 Pacific/Alaskan halibut fillets (4 oz/125 g each), rinsed and pat dry
- 1/4 cup grated Parmesan cheese 60 mL
- 1 lemon, cut into wedges
- Brussels Sprouts
- 2 packages (10 oz/300 g) brussels sprouts, rinsed and sliced in half
- 1 Tbsp canola oil 15 mL
- 1/8 tsp red pepper flakes 0.5 mL
- 1/4 tsp garlic powder 1 mL
- 1/8 tsp salt 0.5 mL
- 1 tsp Parmesan cheese 5 mL
Instructions
- 1. Preheat oven to 425 °F (220 °C) and place oven rack in upper third of oven.
- 2. Coat baking sheet with canola oil cooking spray and set aside.
- 3. In 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 pinch of salt, 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. In large bowl, toss brussels sprouts with 1 Tbsp (15 mL) canola oil, red pepper flakes, garlic powder, salt 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. Serve alongside halibut with fresh lemon wedge.
Yield
4 servings
serving size
1 halibut fillet and 1/2 cup (125 mL) brussels sprouts
nutritional analysis
Per Serving
| Calories | 310 |
| Total Fat | 9 g |
| Saturated Fat | 2 g |
| Cholesterol | 40 mg |
| Carbohydrates | 25 g |
| Fiber | 4 g |
| Protein | 33 g |
| Sodium | 540 mg |
