Parmesan-crusted halibut & spicy sprouts

Prep time: 15 min | Cook time: 30 min | Makes: 4 servings

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Nutritional Information

Parmesan-crusted halibut & spicy sprouts

Prep time: 15 min | Cook time: 30 min | Makes: 4 servings
Parmesan-crusted halibut & spicy sprouts

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

Recipe and photo provided by CanolaInfo.org ©

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

Directions

  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 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 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.

Posted: April 2013

per serving

  • Calories 290
  • Protein 30 g
  • Total Fat 8 g
    • Saturated Fat 2 g
    • Cholesterol 60 mg
  • Carbohydrates 25 g
    • Fibre 4 g
    • Sugars 3 g
  • Sodium 340 mg
  • Potassium 1003 mg

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Comments:
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Anonymous @ 4/19/2013 7:02:33 AM 
I tried it exactly as it was. It was excellent.
Anonymous @ 4/7/2013 4:19:42 AM 
No, contains wheat flour and canola oil, try rice flour and grapeseed oil.
Showing 1 to 2 of 2   First | Prev | 1 Next | Last 

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