Post

Parmesan-Crusted Halibut with Brussels Sprouts

Post Image

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:
  • 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)
For the Brussels sprouts:
  • 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:
  1. Preheat oven to 425°F and place the oven rack in the upper third of the oven.
  2. Coat a baking sheet with cooking spray and set aside.
  3. 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.
  4. 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.
  5. 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

You May Also Like

Post Recipes

Broccoli and Bok Choy Stir-Fry

Post Recipes

Overnight Oats

Post Recipes

Healthy Crockpot Freezer Meals

Post Recipes

Easy Banana Paleo Pancakes

Post Recipes

Rosemary Apple Bread

Post Recipes

Vegetarian Chili

Post Recipes

Chicken Basil Burger

Post Recipes

Chicken Fajita Stuffed Peppers

Post Recipes

Berry Sneaky Green Smoothie

Post Recipes

Butternut Squash and Portobello Mushroom Pizza

Post Recipes

Carrot and Ginger Soup

Post Recipes

Southwestern Quinoa Salad with Avocado Dressing

Post Recipes

Go Berry Breakfast Bars

Post Recipes

Turkey Chili

Post Recipes

Grilled Asian Salad

Post Recipes

Roasted Vegetable Chickpea Salad

Post Recipes

Almond Butter Banana Protein Bars

Post Recipes

Vegetarian Quinoa Patties

Post Recipes

Chicken and Quinoa Burgers

Post Recipes

Healthy Homemade Almond Milk

Post Recipes

Grilled Salmon Fillets with Raspberry Salsa

Post Recipes

Cauliflower Hot Bites

Post Recipes

Aunt Carol's Healthy Homemade Sandwich Spread

Post Recipes

Salmon Tacos with Pineapple Sauce

Post Recipes

Coconut Cupcakes

Post Recipes

Healthy Eggnog

Post Recipes

Chickpea Salad with Lemon and Dill

Post Recipes

Crunchy Quinoa Salad

Post Recipes

Curry Cauliflower Rice

Post Recipes

Quinoa Stir-Fry

Post Recipes

Red Pepper and Red Lentil Soup

Post Recipes

Overnight Avocado Chia Seed Pudding

Post Recipes

Sesame-Roasted Kale

Post Recipes

Your Guide to Healthier Thanksgiving Side Dishes

Post Recipes

Butternut Squash Soup

Post Recipes

Moroccan Chicken, Lentil & Barley Soup

Post Recipes

Refreshing Mint & Cucumber Mojito Mocktail

Post Recipes

DIY Post Workout Smoothie

Post Recipes

Mexican Scramble

Post Recipes

Roasted Beet Hummus

Post Recipes

Chocolate Fondue

Post Recipes

Kale and Quinoa Salad

Post Recipes

Cajun Spice Mix

Post Recipes

Green Orange Kale Smoothie

Post Recipes

Roasted Pumpkin Seeds

Post Recipes

Roasted Chickpea Quinoa Salad

Post Recipes

BBQ Worthy Veggie Burgers

Post Recipes

Hummus

Post Recipes

Popcorn Recipes

Post Recipes

Crunchy Nutty Granola

Post Recipes

Spaghetti Squash Sauté

Post Recipes

Roasted Butternut Squash

Post Recipes

Pumpkin Pie Smoothie

Post Recipes

Banana Bread

Post Recipes

Summer Salads

Post Recipes

Sneaky Bean Brownies

Post Recipes

Pumpkin Oat Cookie

Post Recipes

Teriyaki Salmon Bowl

Post Recipes

Healthy and Hearty Black Bean Soup

Post Recipes

One Pan Mediterranean Chicken

Post Recipes

Healthy Homemade Chips

Post Recipes

Chocolate Chip Muffins

Post Recipes

Asian Tofu Stir Fry With Cilantro Sauce

Post Recipes

Three Steps to Creating a Low Sugar Refreshing Drink!

Post Recipes

Healthy Banana Bread Muffins

Post Recipes

Crispy Cauliflower Bites

Post Recipes

Blueberry Yogurt Parfait Recipe

Post Recipes

Indian Chicken Stir-Fry

Post Recipes

Banana Ricotta Ice Cream

Post Recipes

Chicken in Sweet Chili Sauce

Post Recipes

Very Berry Ice Cream

Post Recipes

Delicious Cake

Post Recipes

Citrus Mint Infused Flavoured Water Recipe

Post Recipes

Healthy Hot Cocoa Recipe

Post Recipes

Parmesan-Crusted Halibut with Brussels Sprouts

Post Recipes

Spice Up Your Tea for Better Sleep

Post Recipes

Creamy Chocolate Mousse

Post Recipes

Mediterranean Vegetable Frittata

Post Recipes

Chicken Fajita Salad

Categories