Mobile Site Digital Editions | Magazine | Newsletters
Advertisement

Halibut with Herb-Almond Crust

:  November/December 1993

Your rating: None Average: 4.4 (8 votes)

Fresh oregano, mint and breadcrumbs are a tasty topping for firm-fleshed fish like halibut or mahi-mahi. Make it a meal: Serve with sliced fresh tomatoes sprinkled with oregano and mint and Potato Galette.


READER'S COMMENT:
"Very easy to make. We used mahi mahi and it was delicious. "
Halibut with Herb-Almond Crust Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High calcium | High potassium |

View Our Nutrition Guidelines »

Ingredients

  • 1/3 cup nonfat plain yogurt
  • 1 large egg white
  • 1 tablespoon Dijon mustard
  • 2/3 cup fine, dry, unseasoned breadcrumbs
  • 1/4 cup chopped toasted almonds, (1 ounce)
  • 1 tablespoon chopped fresh oregano
  • 1 tablespoon chopped fresh mint
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 1/4 pounds halibut or mahi-mahi fillet, cut into 4 pieces
  • 4 lemon wedges

More Healthy Recipe Ideas

You Might Also Like

Preparation

  1. Preheat oven to 400°F. Lightly oil a wire rack large enough to hold fillets in a single layer. Place the rack on a baking sheet and set aside.
  2. Whisk together yogurt, egg white and mustard in a medium bowl until creamy. Combine the breadcrumbs, almonds, oregano, mint, salt and pepper in a shallow dish.
  3. Dip each piece of fish in the crumb mixture, then in the yogurt mixture, and once again in the crumb mixture. Set on the prepared rack; they should not touch. Bake until lightly browned on the outside and opaque in the center, 12 to 15 minutes. Serve hot with lemon wedges.

Nutrition

Per serving: 278 calories; 7 g fat ( 1 g sat , 3 g mono ); 46 mg cholesterol; 17 g carbohydrates; 35 g protein; 2 g fiber; 428 mg sodium; 751 mg potassium.

Nutrition Bonus: Potassium (21% daily value), Calcium (15% dv), Magnesium (36% dv), Selenium (83% dv).

Carbohydrate Servings: 1

Exchanges: 1 starch, 4 very lean meat, 1 fat


More From EatingWell

Recipe Categories

Ethnic/Regional
American
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High calcium
High potassium
Ease of Preparation
Easy
Total Time
45 minutes or less
Servings
4
Main Ingredient
Fish
Preparation/ Technique
Bake
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Entertaining, casual
Entertaining, formal
Type of Dish
Main dish, fish/seafood
Publication
November/December 1993
Advertisement

EatingWell Magazine

Subscribe » | Give a Gift | Customer Service
Advertisement
more smart savings
Advertisement
World Wide Web Health Award Winner
Web Award Winner
World Wide Web Health Award Winner
Interactive Media Award Winner