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Image of halibut (fish)

Halibut is a great source of essential fatty acids.


Recipe tip

If you’re worried about fresh garlic spoiling, try jarred minced garlic or garlic paste instead! You can usually find both in the produce section of your local grocery store.

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Halibut with cilantro-lemon aioli

Halibut contains omega-3's, essential fatty acids that play a role in brain function, reducing inflammation and lowering your risk of heart disease.

Ingredients

2 tablespoons fresh cilantro, minced
1/4 cup fat-free mayonnaise
1/2 teaspoon fresh lemon juice
1 clove garlic, minced
1 cup fat-free milk
2 large egg whites (You can also use 1/2 cup egg substitute.*)
1 1/2 cups Rice Chex® cereal, finely crushed
1/4 cup rice flour
1/2 teaspoon ground ginger
1/8 teaspoon freshly ground black pepper
2 tablespoons extra-virgin olive oil
4 4-ounce halibut fillets
4 wedges lemon*

Directions

  1. In a small bowl, combine cilantro, mayonnaise lemon juice and garlic. Stir. Place in refrigerator until ready to serve.
  2. In a shallow dish, whisk together milk and egg whites.
  3. In another shallow dish, combine crushed cereal, flour, ginger and black pepper. Mix well.
  4. In a large nonstick skillet, heat oil over medium-high heat.
  5. Dip each fillet into the milk-egg mixture, then lightly coat with cereal/flour/spice mixture. Place coated fish fillets in heated skillet and cook on each side for 4 to 5 minutes or until fish flakes easily with a fork.
  6. Serve fish warm with cooled aioli. Garnish with lemon wedge, if desired.

Makes 4 servings

Recipe contains: fish, eggs, milk

Carb choices per serving: 1.5

*Option not included in nutrition facts.












 

Source: Allina Health's Patient Education Department

First published: 03/11/2014
Last updated: 03/11/2014

Reviewed by: Allina Health's Patient Education Department