A much healthier take on fried fish, this baked version is coated in panko crumbs. You could also use our Blue Menu cod in place of halibut. Add some baked fries for a healthy fish and chips dinner.
Tags: Intermediate, 20 Mins, Entrées, Fish, Baking, President's Choice Blue Menu| Serves: | 2 |
|---|---|
| Skill level: | Intermediate |
| Prep time: | 10 minutes |
| Cooking time: | 20 minutes |
| Total: | 30 minutes |
| 1 pkg (280 g) | PC Blue Menu Wild Pacific Halibut Skinless Fillets , thawed and patted dry |
|---|---|
| 4 tsp (20 mL) | PC New World EVOO Extra-Virgin Olive Oil |
| 1/8 tsp (0.5 mL) | salt |
| 1/8 tsp (0.5 mL) | freshly ground black pepper |
| 1/8 tsp (0.5 mL) | cayenne pepper |
| 1 | egg white |
| 2/3 cup (150 mL) | panko breadcrumbs |
| 4 tsp (20 mL) | chopped fresh parsley |
| 4 | lemon wedges |
Make these easy sweet potato fries at the same time as the fish: Prick one large sweet potato with fork; place on a paper towel and microwave on HIGH for 5 minutes or until tender when pierced with a fork. Let cool. Cut sweet potato into wedges. At step 2, brush wedges with 2 tsp (10 mL) olive oil; sprinkle with 1/8 tsp (0.5 mL) each salt, pepper and cayenne and place on baking sheet. At step 3, add coated fish to same baking sheet.
| Per serving: |
|---|
| 270 calories |
| fat 11 g (of which 2 g is saturated) |
| omega-3 polyunsaturates 0.46 g |
| sodium 280 mg |
| carbohydrate 17 g |
| fibre 1 g |
| protein 26 g |
| OMEGA PILLAR |
| Low in saturated fat |
