Ingredients:
- 1/2 tsp cajun seasoning
- cooking spray
- 1/3 cup unsalted pumpkinseed kernels, toasted
- 1 lb halibut or other lean white fish fillets (such as cod or pollack) , cut into 4 x 1-inch pieces (about 12 pieces)
- 4 lime wedges
Directions:
- Combine first 5 ingredients in a small bowl, stirring with a whisk. Cover and chill.
- Preheat oven to 425°.
- Coat a baking sheet with cooking spray, and spread evenly with oil; heat in oven 12 minutes.
- Combine flour and black pepper in a shallow dish. Combine 1/2 cup beer, mustard blend, lime juice, egg whites, and egg in a shallow dish; stir with a whisk until foamy. Place panko, pumpkinseeds, cumin, and chipotle pepper in a food processor; pulse 20 times or until coarse crumbs form. Place panko mixture in a shallow dish.
- Sprinkle fish evenly with salt. Working with one piece at a time, dredge fish in flour mixture. Dip in egg mixture, and dredge in panko mixture until completely covered.
- Remove preheated baking sheet from oven; place fish on pan, and return to oven. Bake at 425° for 15 minutes or until fish flakes easily with fork, turning once. Serve immediately with sauce and lime wedges.
- Sustainable Choice: If Pacific halibut is not available, you can use Alaskan pollack and U.S. Pacific cod as alternatives.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 428.34 Kcal (1793 kJ) | ||
| Calories from fat | 206.71 Kcal | ||
| % Daily Value* | |||
| Total Fat | 22.97g | 35% | |
|---|---|---|---|
| Cholesterol | 101.51mg | 34% | |
| Sodium | 654.72mg | 27% | |
| Potassium | 491.18mg | 10% | |
| Total Carbs | 31.67g | 11% | |
| Sugars | 3.34g | 13% | |
| Dietary Fiber | 3.62g | 14% | |
| Protein | 23.67g | 47% | |
| Vitamin C | 21.6mg | 36% | |
| Iron | 3.2mg | 18% | |
| Calcium | 67mg | 7% | |
| Amount Per 100 g | |||
| Calories | 123.99 Kcal (519 kJ) | ||
| Calories from fat | 59.83 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.65g | 35% | |
|---|---|---|---|
| Cholesterol | 29.38mg | 34% | |
| Sodium | 189.52mg | 27% | |
| Potassium | 142.18mg | 10% | |
| Total Carbs | 9.17g | 11% | |
| Sugars | 0.97g | 13% | |
| Dietary Fiber | 1.05g | 14% | |
| Protein | 6.85g | 47% | |
| Vitamin C | 6.2mg | 36% | |
| Iron | 0.9mg | 18% | |
| Calcium | 19.4mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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