So I hate fish, really the only way I like it is if it doesn't taste like fish. I'm always determined to find fish recipes I like because fish is wonderful for you! It's low in fat and calories and has great variety of important nutrients and for this recipe you will be using Halibut which has the minerals selenium, magnesium, phosphorus and potassium; the B vitamins B12, niacin, and B6; and perhaps most important, the beneficial omega-3 essential fatty acids. Great thing about Halibut it doesn't taste fishy at all! My guide to eating seafood in college is look out for sales! Fresh fish is expensive, but they put it on sale a few days before it needs to be frozen, so check the date on sale fish and make sure you will be able to eat it before it goes bad! So here I'll go through what you will need for this meal!
Ingredients for Main Dish:
1/4 cup of panko Japanese bread crumbs (better for you then regular bread crumbs, cheap too like $1.50 for a box)
2 Tablespoons of Fresh Basil (good to invest in a basil plant or find out what grocery stores carry it cheap)
1 Tablespoon of Fresh Parsley (should be about $0.50 for a whole bundle)
1/4 cup of chopped yellow onions (or you can use 1/2 teaspoon of onion powder)
1 Garlic clove minced
1 Egg beaten
3 Tablespoons of All Purpose Flour
6 ounces of Halibut Fillets
1/2 Tablespoon of Olive Oil
Pam Cooking Spray
Side:
Brown Rice (I buy Success Boil in a Bag boils for 10 minutes makes 2 servings a bag)
Green Onions chopped
Carrots chopped
Lemon Juice
Garlic Spices (anything works I just love using garlic to season)
To Prepare Main Dish:
1.Preheat Oven to 450 Degrees
2.Cut up onion, garlic, basil, parsley
3.Cut off skin on halibut unless you want to keep it on I prefer to cut it off
4. Put onion, garlic, basil, parsley and panko in a bowl, flour in another separate bowl, and beaten egg (add salt and pepper) in another separate bowl.
5. Dip Halibut in Flour, then egg, then panko mixture (save left over panko mixture)
6. Put Halibut in a Pam sprayed skillet pan with the olive oil and cook on medium heat 2.5 minutes on each side or till golden brown.
7. Put Halibut on Pam Sprayed broiler pan add on top any extra panko mixture you didn't use.
8. Let it bake in the oven 6-8 minutes and test with a fork to see if its at your desired doneness
Serving size:1 Calories around 300
To Prepare Side Dish:
1.After Boiling Rice put 1 cup of rice in a Pan Sprayed skilled
2. Cook on medium low heat for only a few minutes and add carrots, green onions, some lemon juice, and spices (I use garlic pepper)
Calories: Around 185 for 1 Cup
Enjoy! :)
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