Parmesan Crusted Halibut & Spicy Sprouts
By: CanolaInfo
Parmesan Crusted Halibut & Spicy Sprouts is breaded and baked to perfection. Served with Brussels sprouts, this elegant pairing will satisfy any appetite. Fish recipes have never been so good.
Serves4
Ingredients
- canola oil cooking spray
- 1/4 cup all purpose gluten-free flour
- 2 egg whites
- 1 tablespoon fat-free milk
- 1 1/2 cup corn flakes, lightly crushed
- 1/4 fresh parsley, rinsed and chopped
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon garlic powder
- 4 Pacific/Alaskan halibut fillets, rinsed and pat dry
- 1/4 cup Parmesan cheese, grated
- 1 lemon, cut into wedges
- For the Brussels Sprouts:
- 10 ounce Brussels sprouts, rinsed and sliced in half
- 1 tablespoon canola oil
- 1/8 teaspoon red pepper flakes
- 1 teaspoon Parmesan cheese
Instructions
- Preheat oven to 425 degrees F and place oven rack in upper third of oven.
- Coat baking sheet with canola oil cooking spray and set aside.
- In shallow bowl, place flour.
- In another shallow bowl, combine egg whites and milk.
- In third shallow bowl, combine corn flakes and parsley.
- Sprinkle halibut with pinch of salt, pepper and garlic powder. Lightly dust each fish fillet with flour, dip in egg mixture, then coat with corn flake-parsley mixture. Place on baking sheet.
- Sprinkle each fillet with 1 tablespoon of Parmesan cheese and bake for 15-17 minutes until fish is opaque and flakes when pulled apart with fork. Set aside and keep warm.
- In large bowl, toss Brussels sprouts with 1 tablespoon of canola oil, red pepper flakes, garlic powder, salt and Parmesan cheese.
- Transfer to baking sheet that has been coated with canola oil cooking spray and roast for 10 minutes until tender, turning every 2-3 minutes. Serve alongside halibut with fresh lemon wedge.