Cooking Index - Cooking Recipes & IdeasHerb-Crusted Halibut Recipe - Cooking Index

Herb-Crusted Halibut

Type: Fish
Courses: Main Course
Serves: 4 people

Recipe Ingredients

4   Halibut steaks - (4 oz ea)
2   Egg whites - lightly beaten (large)
1 cup 146g / 5.1ozFresh breadcrumbs - seasoned with
  Herbes de Provence - to taste
  = (thyme, oregano, rosemary, and basil)
  Olive oil cooking spray - as needed
1 tablespoon 15mlOlive oil
1   Shallot - finely minced
1/2 cup 118mlDry white wine
1/4 cup 59mlFresh lemon juice
1 cup 237ml98% fat-free no-salt-added canned
  Chicken broth
1 tablespoon 15mlSmall capers - well rinsed, minced
2 tablespoons 30mlFinely-minced flat-leaf parsley
1 tablespoon 15mlCornstarch - mixed with
1 tablespoon 15mlWater

Recipe Instructions

Lightly rinse the halibut steaks and pat dry with paper towels. Place each steak between two sheets of plastic wrap and flatten to about 1/2-inch thick. Dip each steak into the beaten egg white, then into the breadcrumbs. Set aside.

Lightly coat a cast-iron skillet or a heavy nonstick skillet with cooking spray. Place over high heat and add the halibut steaks. Cook for 2 to 3 minutes per side, turning once, until golden brown and fish flakes easily when prodded with a fork. Remove halibut steaks; keep warm.

Heat olive oil in a heavy saucepan; add shallot and saute for 4 minutes, stirring frequently. Stir in the wine and lemon juice. Cook over medium-high heat until sauce is reduced by half.

Add the chicken broth, capers, parsley, and cornstarch mixture. Bring sauce to a boil. Arrange halibut steaks on heated serving plates. Nap each with some of the sauce.

This recipe yields 4 servings.

Exchanges Per Serving: 3 Lean Protein, 1/2 Carbohydrate (Bread/Starch).

Nutrition Facts: 219 calories (27% calories from fat), 27 g protein, 6 g total fat (0.9 g saturated fat), 10 g carbohydrates, trace dietary fiber, 36 mg cholesterol, 242 mg sodium.

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