Crispy Halibut with Thousand Island Sauce is a healthy seafood dinner perfect for a weeknight.
I have to say that I do miss fried food. I know, I know, it’s horrible for you and fattening but that crunch. There isn’t much like it. Since having a fried piece of fish is no longer in the cards, I wanted a way to enjoy some crispy, crunchy fish. That’s where Crispy Halibut with Thousand Island Sauce comes in. Puffed rice cereal provides fantastic crunch in this delicious fish recipe. It’s light, crunchy and fresh. What more could you want for dinner? A scrumptious sauce, that’s what.
I was originally going to make tartar sauce out of Greek yogurt but it is probably one of the few things I have not liked with yogurt. I don’t know why but yuck! Thousand Island on the other hand married beautifully with Greek yogurt. It may not be typical to have Thousand Island with fish but it is so good. Sauce makes everything better. I guess it’s the kid in my coming out. I love to dunk food in dip.
The best fish I ever had was in Singapore. The restaurant is now closed, so sad. I think it was in an old race track. There was a large area with fresh fish in tanks. All kinds of seafood, clams, crabs, fish, shrimp, scallops. You would pick which seafood you wanted than depending on how you wanted it cooked, you would pick a restaurant to eat at. What a phenomenal concept. We wanted more Asian food so we picked the restaurant specializing in Asian seafood. We had Chili Crab and most fabulous scallops. That remains my #2 restaurant meal of all time. I find it pretty hard to find really good seafood at restaurants in this country. I’m not sure why. Luckily, there are two new seafood restaurants in Atlanta that we have come to love.
At least I can cook it at home. The best point I can give you about fish is, don’t overcook it. Fish cooks very quickly. Fish only gets a fishy taste when it is over done. Fresh and properly cooked fish will taste delicious. I would rather under cook my fish than over cook it. Take it out of the oven or off the heat a minute or two before you think it is done. Let it sit for a few minutes and it will finish cooking, just like meat. Add some fresh fish to your menu this week.
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- 1 cups puffed rice cereal, slightly crushed
- Zest of 1 lemon
- ¼ cup parsley, chopped
- 3 tbsp. all-purpose flour
- 1 tsp. Cajun spice mix
- 3 tbsp. eggbeaters
- ½ tbsp. olive oil
- 4 (6 ounce) halibut fillets
- 1 tsp. salt
- ¼ tsp. fresh ground pepper
- ¼ cup non-fat Greek yogurt
- 1 tsp. pickle Relish
- 1 tbsp. ketchup (I used no salt added)
- Pinch of salt
- Preheat oven to 400°.
- In a shallow dish, combine the flour and Cajun spices.
- Whisk eggbeaters in a shallow dish.
- Combine puffed cereal, lemon zest and parsley in another shallow dish.
- Sprinkle both sides of fish with salt and pepper patting down to make sure it adheres.
- Heat olive oil in a large ovenproof skillet over medium-high heat.
- Dip one side of the fish into flour mixture then dip in eggbeaters and dredge in puffed rice mixture; making sure to press mixture into fish.
- Place fish to pan with the crust side down, and cook for 2 minutes. Gently turn the fish over.
- Turn off the heat and place the fish in the oven for 5-7 minutes. Fish is done when it can easily flake with a fork.
- Mix all ingredients for the sauce in a small bowl. Season with additional salt and pepper to taste.
Nutritional Value with sauce per serving: Cal 265/Fat 6 grams/Carbs 12 grams/Fiber 1 gram/Protein 38 grams
But wait, there’s more. Check out these deliciously, healthy seafood recipes: