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Parmesan Crusted Halibut & Spicy Sprouts

By: CanolaInfo
This image courtesy of canolainfo.org

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 ounces Brussels sprouts, rinsed and sliced in half
  • 1 tablespoon canola oil
  • 1/8 teaspoon red pepper flakes
  • 1 teaspoon Parmesan cheese

Instructions

  1. Preheat oven to 425 degrees F and place oven rack in upper third of oven.
     
  2. Coat baking sheet with canola oil cooking spray and set aside.
     
  3. In shallow bowl, place flour.
     
  4. In another shallow bowl, combine egg whites and milk.
     
  5. In third shallow bowl, combine corn flakes and parsley.
     
  6. 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.
     
  7. 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.
     
  8. In large bowl, toss Brussels sprouts with 1 tablespoon of canola oil, red pepper flakes, garlic powder, salt and Parmesan cheese.
     
  9. 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.
     

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Halibut is the only fish I ever really had growing up, maybe my mom was onto something...I just remember it being delicious and anticipating the next time she would be making it again. It is a little pricey today...but when you consider the taste and texture alone, it's actually worth it in the long run I just wish they had it more readily available where I live. I really love brussels sprouts but am so bored with eating them plain...so this recipe makes me smile because now I have another idea on how to prepare them.

can another fish be substituted for the halibut....it is too costly for my pocketbook....how about tilapia?

Hello mtnmamma, With you a doubt you can substitute for another fish, like tilapia or cod, which are much more budget-friendly. I hope this helps! - Editors of RecipeLion

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