Pan-Fried Halibut with Rémoulade

Panko has recently become widely available, so you should find it in your grocery store—either with the other dry breadcrumbs or in the Asian foods section.

Yield: 2 servings (serving size: 1 fillet, about 1 tablespoon sauce, and 1 lemon wedge)

Ingredients

• Sauce:
• 1  tablespoon  chopped fresh parsley
• 2  tablespoons  reduced-fat mayonnaise
• 1  teaspoon  chopped capers
• 1  teaspoon  whole-grain Dijon mustard
• 1/2  teaspoon  minced fresh garlic
• 1/2  teaspoon  fresh lemon juice
• 
  Fish:
• 1/4  cup  all-purpose flour
• 1/2  cup  panko (Japanese breadcrumbs)
• 1  large egg white, lightly beaten
• 2  (6-ounce) skinless halibut fillets
• 1/4  teaspoon  salt
• 1/4  teaspoon  garlic powder
• 1  tablespoon  canola oil
• 2  lemon wedges

Preparation

1. To prepare sauce, combine the first 6 ingredients.

2. Place flour in a shallow dish. Place panko in another shallow dish. Place egg white in another shallow dish.

3. Sprinkle fish evenly with salt and garlic powder. Working with 1 fillet at a time, dredge fish in flour, shaking off excess. Dip fish into egg white, allowing excess to drip off. Coat fish completely with panko, pressing lightly. Set aside. Repeat procedure with remaining fish, flour, egg white, and panko.

4. Heat a large nonstick skillet over medium-high heat. Add oil to pan, swirling to coat. Add fish to pan; reduce heat to medium, and cook 4 minutes on each side or until browned and fish flakes easily when tested with a fork or until desired degree of doneness. Serve with sauce and lemon wedges.

Nutritional Information

Calories:

347 (35% from fat)

Fat:

13.5g (sat 1.1g,mono 5.4g,poly 4.3g)

Protein:

39.7g

Carbohydrate:

15.2g

Fiber:

0.7g

Cholesterol:

54mg

Iron:

1.7mg

Sodium:

691mg

Calcium:

86mg