Usually when you make a fish recipe the word amazing isn’t attached to it. Maybe heart-healthy, good for you, even delicious. But this fish recipe is fabulous and healthy! I made this several times last week while creating it and every time my family ate it they loved it! I found fresh, wild halibut at my local supermarket. It’s at the peak of the season right now. If you can buy it that way, it was so worth the extra money. Pan-fried in heart-healthy olive oil, each serving has 231 calories, 10 grams of fat, and 3 Blue Freestyle SmartPoints, and 5 Green.
Prep Time: 10 minutes
Cook Time: 8 minutes
2 pieces fresh halibut (4 oz each) or frozen (I used fresh, wild halibut), see Food Fact
3 tablespoons regular bread crumbs (not Panko)
½ teaspoon seasoning salt, I like Lawry’s
Fresh black pepper, to taste
Olive oil cooking spray
1 tablespoon olive oil
2 tablespoons fresh lemon juice
Lemon slices for serving, optional
1. Rinse fish and pat dry. Place bread crumbs on a plate and toss with seasoning salt and pepper. Dip each piece into bread crumbs and coat on both sides.
2. Coat a nonstick pan with cooking spray. Heat oil in pan and add lemon juice. Place fish in pan, cover, and cook over medium heat for about 3-4 minutes. Turn over with spatula and cook until fish is flaky about 3-4 minutes. Keep an eye on it since the cook time depends on thickness of the fish. Remove with a spatula from pan.
3. Serve with lemon slices on the side, if desired.
Makes 2 servings (each serving, 4 ounces)
The firm white meat and delicately sweet flavor of halibut make it so popular among fish lovers. The fishing season for halibut is in the summer and fall when it is available fresh and of optimum quality. Wild halibut is available this time of year and it tastes wonderful! Frozen halibut is available throughout the year.
Halibut is low in fat and calories and an excellent source of protein. It does contain some heart-healthy omega-3 fatty acids. It’s also chock-full of vitamins and minerals. It’s a good source of calcium, iron, zinc, thiamin, riboflavin, folate, magnesium, and vitamin A.
WW Freestyle SmartPoints 3-Blue
WW SmartPoints 5-Green
WW POINTS PLUS 6
|SKINNY FACTS: for 1 (4 ounce) serving
231 calories, 10g fat, 1.5g sat. fat, 40mg chol, 26g protein, 1g fiber, 518mg sodium, 1g sugar
|FACTS: for Freestyle SmartPoints
102 calories, 1g sat.fat, 1g protein, 1g sugar