Ingredients:
- 1 cup panko breadcrumbs (not available in my supermarket so i used seasoned bread crumbs with parmesan cheese)
- 6 halibut fillets
Directions:
- Preheat oven to 450°F.
- Combine first 5 ingredients in a shallow dish.
- Place eggs in a shallow dish.
- Place flour in a shallow dish.
- Sprinkle fish with salt and pepper.
- Dredge fish in flour.
- Dip in egg mixture.
- Dredge in breadcrumb mixture.
- Heat 1 tablespoon oil in skillet over medium-high heat.
- Add 2 fish fillets; cooks 2-3 minutes per side or until browned.
- Place fish on foil lined baking sheet coated with cooking spray.
- Repeat process with remaining olive oil and remaining fish.
- Bake at 450°F for 6 minutes or until fish easily flakes when tested with a fork or until desired doneness.
- While fish is baking, deglaze the frying pan with flavored vinegar over medium-high heat. Add a little water to thin the mixture and drizzle over the fish before serving.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 912.97 Kcal (3822 kJ) | ||
| Calories from fat | 608.16 Kcal | ||
| % Daily Value* | |||
| Total Fat | 67.57g | 104% | |
|---|---|---|---|
| Cholesterol | 269.52mg | 90% | |
| Sodium | 480.79mg | 20% | |
| Potassium | 1138.36mg | 24% | |
| Total Carbs | 10.47g | 3% | |
| Sugars | 0.03g | 0% | |
| Dietary Fiber | 0.62g | 2% | |
| Protein | 61.77g | 124% | |
| Vitamin C | 1.1mg | 2% | |
| Iron | 5mg | 28% | |
| Calcium | 29.3mg | 3% | |
| Amount Per 100 g | |||
| Calories | 185.06 Kcal (775 kJ) | ||
| Calories from fat | 123.27 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.7g | 104% | |
|---|---|---|---|
| Cholesterol | 54.63mg | 90% | |
| Sodium | 97.46mg | 20% | |
| Potassium | 230.75mg | 24% | |
| Total Carbs | 2.12g | 3% | |
| Sugars | 0.01g | 0% | |
| Dietary Fiber | 0.13g | 2% | |
| Protein | 12.52g | 124% | |
| Vitamin C | 0.2mg | 2% | |
| Iron | 1mg | 28% | |
| Calcium | 5.9mg | 3% | |
* 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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