Panko-Parmesan Halibut Recipe

Recipesfull introduces to you: Popular Recipes. (Panko-Parmesan Halibut Recipe). This fast-and-easy dish was an instant success at my house, even in my fish-hesitant family. The panko crisps up beautifully, and the halibut is tender, moist, and delicately-flavored. This was inspired, in part, by several Weight Watchers® recipes; I don't know the calories or points exactly, but it's a very simple lean and low-calorie dinner. It pairs well with roasted or stuffed tomatoes (can cook at the same temperature!) and a salad. Serve with lemon wedges.

Brief

Prep 20 mins

Cook: 20 mins

Total: 40 mins

Servings: 2

Yield: 2 servings

Panko-Parmesan Halibut Recipe

Ingredients

cooking spray

⅓ cup plain fat-free Greek yogurt

1 tablespoon lemon juice

1 tablespoon Dijon mustard

⅓ cup Italian-style panko bread crumbs

2 tablespoons grated Parmesan cheese

salt and ground black pepper to taste

2 (6 ounce) halibut fillets

Main Dish

Directions

Step 1

Preheat oven to 425 degrees F (220 degrees C). Line a baking sheet with aluminum foil spray an ovenproof wire rack with cooking spray and place rack on the prepared baking sheet.

Step 2

Whisk yogurt lemon juice and Dijon mustard together in a shallow bowl. Stir panko bread crumbs and Parmesan cheese together in another shallow dish.

Step 3

Gently dip 1 fillet in yogurt mixture to coat completely; press fillet into bread crumbs. Place coated fillet on the wire rack on the prepared baking sheet. Repeat with remaining fillet.

Step 4

Bake fillets in the preheated oven until fish flakes easily with a fork 18 to 22 minutes. An instant-read thermometer inserted into the center should read 140 degrees F (60 degrees C).

Nutritional Information

Panko-Parmesan Halibut Recipe

Servings Per Recipe:2

Calories: 316

% Daily Value *

Protein: 41.5g 83%

Carbohydrates: 15.9g 5%

Sugars: 1.7g

Fat: 8.4g 13%

Saturated Fat: 1.4g 7%

Cholesterol: 58.1mg 19%

Vitamin A Iu: 258.1IU 5%

Niacin Equivalents: 16.3mg 125%

Vitamin B6: 0.5mg 33%

Vitamin C: 3.5mg 6%

Folate: 19.8mcg 5%

Calcium: 134.6mg 14%

Iron: 1.4mg 8%

Magnesium: 142.5mg 51%

Potassium: 770.2mg 22%

Sodium: 732.5mg 29%

Thiamin: 0.1mg 10%

Calories From Fat: 75.7

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.