Fresh Herb-Encrusted Halibut Recipe

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Fresh Herb-Encrusted Halibut
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Ingredients
11
Count
Nutrition
677
Calories
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Ingredients:

Directions:

  1. De-stem the fresh herbs to prepare them for the rub by placing leaves directly into a food processor.
  2. Add Panko breadcrumbs to the food processor.
  3. Add 1 pinch salt.
  4. Add chili flakes.
  5. Add peeled garlic cloves.
  6. Pulse processor until all is mixed and chopped very fine. Pour mixture into a medium sized bowl and set aside.
  7. Place non-stick pan on medium high heat. Pour 1 tablespoon of olive oil into pan and allow it to smoke.
  8. Season both sides of the halibut filets with salt and pepper.
  9. Drizzle the 2 remaining tablespoons of olive oil on filets and brush oil over fish to coat.
  10. Place filets in herb mixture and gently roll the fish in the herb mixture to evenly coat it.
  11. Transfer herb-covered fish to the hot pan and sear until it’s a dark golden brown (about 2 minutes per side).
  12. Once seared, place fish on a parchment-covered baking sheet.
  13. Place fish in 425 degree oven for 7-8 minutes, until the fish has firm texture that is pliant when touched
  14. * you can substitute cod for halibut
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 677.15 Kcal (2835 kJ)
Calories from fat 259.58 Kcal
% Daily Value*
Total Fat 28.84g 44%
Cholesterol 55mg 18%
Sodium 321.07mg 13%
Potassium 558.19mg 12%
Total Carbs 79.94g 27%
Sugars 3.59g 14%
Dietary Fiber 15.17g 61%
Protein 33.41g 67%
Vitamin C 48.2mg 80%
Vitamin A 1.5mg 49%
Iron 189.4mg 1052%
Calcium 713.7mg 71%
Amount Per 100 g
Calories 224.85 Kcal (941 kJ)
Calories from fat 86.19 Kcal
% Daily Value*
Total Fat 9.58g 44%
Cholesterol 18.26mg 18%
Sodium 106.61mg 13%
Potassium 185.35mg 12%
Total Carbs 26.54g 27%
Sugars 1.19g 14%
Dietary Fiber 5.04g 61%
Protein 11.09g 67%
Vitamin C 16mg 80%
Vitamin A 0.5mg 49%
Iron 62.9mg 1052%
Calcium 237mg 71%

* 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 15.1
    Points
  • 18
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • low cholesterol,
  • high fiber

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