Ingredients:
- serve with a side of tender crisp vegetables broccoli, cauliflower, carrots, and squash
Directions:
- Heat oven to 400 degrees.
- Rub the halibut with the oil.
- Dip the top side of the fish pieces, not the skinned sides, in the panko and place on a foil lined baking sheet, panko side up.
- Bake until just cooked through, about 10 minutes, and the Panko is starting to brown slightly.
- Divide the fish into 4 servings and serve on plate with tender crisp vegetables. Drizzle the Parmesan-Butter over the vegetables and the fish.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 450.4 Kcal (1886 kJ) | ||
| Calories from fat | 301.43 Kcal | ||
| % Daily Value* | |||
| Total Fat | 33.49g | 52% | |
|---|---|---|---|
| Cholesterol | 148.19mg | 49% | |
| Sodium | 504.12mg | 21% | |
| Potassium | 523.68mg | 11% | |
| Total Carbs | 11.39g | 4% | |
| Sugars | 0.06g | 0% | |
| Dietary Fiber | 0.59g | 2% | |
| Protein | 28.24g | 56% | |
| Vitamin A | 0.3mg | 9% | |
| Iron | 0.7mg | 4% | |
| Calcium | 98.8mg | 10% | |
| Amount Per 100 g | |||
| Calories | 213.48 Kcal (894 kJ) | ||
| Calories from fat | 142.87 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.87g | 52% | |
|---|---|---|---|
| Cholesterol | 70.24mg | 49% | |
| Sodium | 238.94mg | 21% | |
| Potassium | 248.21mg | 11% | |
| Total Carbs | 5.4g | 4% | |
| Sugars | 0.03g | 0% | |
| Dietary Fiber | 0.28g | 2% | |
| Protein | 13.39g | 56% | |
| Vitamin A | 0.1mg | 9% | |
| Iron | 0.3mg | 4% | |
| Calcium | 46.8mg | 10% | |
* 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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