Parmesan-crusted halibut

The crunchy crust and spicy Brussels sprouts make this a tasty, quick yet elegant meal.

Recipe and photo provided by CanolaInfo.org
290 cal Serves 4
Prep time 0h 15m
Cook time 0h 30m
Total time 0h 45m
Plate with two pieces of battered halibut fillets, cooked brussel sprouts and sliced lemon wedge

Ingredients

Directions

  1. Step 1

    Preheat oven to 425 °F (220 °C) and place oven rack in upper third of oven.

  2. Step 2

    Coat baking sheet with canola oil cooking spray and set aside.

  3. Step 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 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 4

    In 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 5

    Serve alongside halibut with fresh lemon wedge.

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

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