Recipes
Parmesan-Crusted Halibut with Brussels Sprouts
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Enjoy this halibut recipe for a quick and easy dinner, packed with heart-healthy micronutrients. You can substitute the halibut with any white fish of your choice.
Serving Size: 4
Ingredients:
For the fish:
For the fish:
- Cooking spray or oil
- 1/4 cup all-purpose flour
- 2 egg whites
- 1 tbsp fat-free milk
- 1 1/2 cups corn flakes (lightly crushed)
- 1/4 cup fresh parsley (rinsed and chopped)
- 1/4 tsp black pepper
- 1/4 tsp garlic powder
- 4 x 4 oz halibut fillets or other white fish (rinsed and patted dry)
- 1/4 cup grated Parmesan cheese
- 1 lemon (cut into wedges)
- 2 packages (10 oz each) Brussels sprouts (rinsed and sliced in half)
- 1 tbsp canola oil
- 1/8 tsp red pepper flakes
- 1/4 tsp garlic powder
- 1 tsp Parmesan cheese
Directions:
- Preheat oven to 425°F and place the oven rack in the upper third of the oven.
- Coat a baking sheet with cooking spray and set aside.
- In a shallow bowl, place the flour. In another shallow bowl, combine egg whites and milk. In a third shallow bowl, combine corn flakes and parsley. Sprinkle halibut fillets with pepper and garlic powder. Lightly dust each fillet with flour, dip in the egg mixture, then coat with the corn flake-parsley mixture. Place on the baking sheet. Sprinkle each fillet with 1 tbsp Parmesan cheese and bake for 15 to 17 minutes until the fish is opaque and flakes when pulled apart with a fork. Set aside and keep warm.
- In a large bowl, toss Brussels sprouts with 1 tbsp canola oil, red pepper flakes, garlic powder, and Parmesan cheese. Transfer to the baking sheet that has been coated with cooking spray and roast for 10 minutes, turning every 2-3 minutes, until tender.
- Serve alongside halibut with fresh lemon wedges.
Nutrition Facts:
(Per 1 serving)
- Calories: 290 kcal
- Protein: 30g
- Carbohydrates: 25g
- Fat: 8g
- Saturated fat: 2g
- Cholesterol: 60mg
- Fibre: 4g
- Sugars: 3g
- Sodium: 340mg
Writer: Amy McKeown, Health Promotion Coordinator
