Parmesan Halibut
User Reviews
5
4 reviews
Excellent
-
Prep Time
5 mins
-
Cook Time
10 mins
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Total Time
15 mins
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Servings
2 people
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Calories
267 kcal
-
Course
Main Course
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Cuisine
American
Parmesan Halibut
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This easy Parmesan halibut is topped with a mayo and cheese mixture, and then cooked under high heat until tender. Serve it with a healthy lemon and caper yogurt sauce.
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Ingredients
Parmesan Halibut:
- 8 ounces halibut Or substitute cod, 2 fillets
- salt pinch
- 1 tablespoon olive oil or avocado oil
- 2 tablespoons mayonnaise
- 2 tablespoons Parmesan Cheese freshly grated, plus more if desired
- 1 teaspoon Worcestershire sauce
- ½ teaspoon garlic powder
- ¼ teaspoon red pepper flakes optional
Lemon Yogurt Sauce:
- ½ cup yogurt plain, Greek
- 1 tablespoon Dijon mustard regular or whole-grain
- 1 tablespoon capers
- ½ lemon juiced
Instructions
- Move an oven rack to about 4" away from the broiler. Preheat broiler to high.Brush an oven-safe pan or casserole dish with oil. Sprinkle halibut with salt and place it in the oiled pan. Set aside.
- In a small bowl, mix together the mayo, Parmesan, Worcestershire, garlic powder and red pepper flakes (if using). Generously top the halibut fillets with the mayo and cheese mixture, smoothing the mixture out with the back of a spoon.If desired, top the fish with a little more Parmesan.
- Slide the pan into the oven.Cook halibut for 8 minutes per 1" thickness, or until the fish is opaque and beginning to flake apart, and the top is golden brown.Do not flip the fish halfway through cooking.
- While the halibut cooks, add the yogurt, mustard, capers, and lemon juice to a small bowl and whisk to blend. The sauce flavor and thickness will vary depending on the yogurt and mustard used. Taste the sauce. Add more mustard if desired, or more yogurt if the sauce seems too spicy. If the sauce is too thick, add a little juice from the caper jar.When the halibut is done cooking, remove it from the oven and move the fish to plates. Serve immediately along with sauce.
Nutrition Information
Show Details
Calories
267kcal
(13%)
Carbohydrates
8g
(3%)
Protein
29g
(58%)
Fat
14g
(22%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
3g
(18%)
Monounsaturated Fat
7g
(35%)
Trans Fat
1g
(50%)
Cholesterol
64mg
(21%)
Sodium
510mg
(21%)
Potassium
660mg
(14%)
Fiber
1g
(4%)
Sugar
3g
(6%)
Vitamin A
220IU
(4%)
Vitamin C
15mg
(17%)
Calcium
141mg
(14%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 2people
Amount Per Serving
Calories 267 kcal
% Daily Value*
| Calories | 267kcal | 13% |
| Carbohydrates | 8g | 3% |
| Protein | 29g | 58% |
| Fat | 14g | 22% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 7g | 35% |
| Trans Fat | 1g | 50% |
| Cholesterol | 64mg | 21% |
| Sodium | 510mg | 21% |
| Potassium | 660mg | 14% |
| Fiber | 1g | 4% |
| Sugar | 3g | 6% |
| Vitamin A | 220IU | 4% |
| Vitamin C | 15mg | 17% |
| Calcium | 141mg | 14% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
4 reviews
Excellent
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