Source: Cooking Light

Servings/Yield: 4 servings


1 tablespoon butter

2 teaspoons extra-virgin olive oil, divided

4 (6-ounce) halibut fillets, skinned

1 egg white, lightly beaten

½ teaspoon salt, divided

½ teaspoon freshly ground black pepper, divided

½ cup finely chopped hazelnuts

2 garlic cloves, thinly sliced

1 lb. asparagus, trimmed

Cooking spray

1 teaspoon chopped fresh thyme

4 lemon wedges

Roasted Red Potatoes


Nutritional information per serving

Preheat oven to 400°. Heat butter and 1 teaspoon oil in a large nonstick skillet over medium-high heat. Brush tops of fish fillets with egg white; sprinkle fish evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper. Coat tops of fish with nuts, pressing gently to adhere. Place half of fish, nuts side down, in pan; cook 3 minutes or until browned. Turn fish over; cook 4 minutes or until desired degree of doneness.

Combine remaining 1 teaspoon olive oil, garlic, and asparagus on a jelly-roll pan coated with cooking spray; toss to combine. Sprinkle with remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, and thyme. Bake at 400° for 8 minutes or until crisp-tender. Serve with fish and lemon wedges.

Amount per serving Calories: 356 Fat: 18.1g Saturated fat: 3.4g Monounsaturated fat: 10.2g Polyunsaturated fat: 2.8g Protein: 41.2g Carbohydrate: 8.2g Fiber: 4g Cholesterol: 62mg Iron: 4.7mg Sodium: 424mg Calcium: 131mg

© Barbara Deitch 2020