Garlic and Herb Oven Fried Halibut

Garlic and Herb Oven Fried Halibut
by Cooking Light

****Susan's Note: My husband and I really liked this recipe. I didn't have fresh basil (used dried) or onion powder (used a little minced fresh onion), and it turned out yummy. I made 2 large fillets (about 8 oz each). I served it with peas and stuffing. I used a toaster oven to make it super easy.

Yield: 6 servings (serving size: 1 fillet)
Ingredients
1 cup panko (Japanese breadcrumbs)
1 tablespoon chopped fresh basil
1 tablespoon chopped fresh flat-leaf parsley
1/2 teaspoon onion powder
1 large garlic clove, minced
2 large egg whites, lightly beaten
1 large egg, lightly beaten
2 tablespoons all-purpose flour
6 (6-ounce) halibut fillets
3/4 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons olive oil, divided
Cooking spray

Preparation
Preheat oven to 450°.

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.

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.

Nutritional Information
Calories:
293 (29% from fat)
Fat:
9.6g (sat 1.4g,mono 4.9g,poly 1.8g)
Protein:
39.4g
Carbohydrate:
9.2g
Fiber:
0.5g
Cholesterol:
90mg
Iron:
1.8mg
Sodium:
446mg
Calcium:
89mg