Low-fat Halibut Piccata Recipe

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low-fat halibut piccata

sherry monfils

By
@smonfils

I got this recipe from my aunt when I told her how much I loved it. It calls for 2 tbsp drained capers, but I don't like them, so I omitted them. Feel free to use them, though. You stir them into the parsley and serve over the halibut.

Calories per fillet-298
Fat: 8.6 grams
Carbs: 13.4 grams.


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Comments:

Serves:

4

Prep:

15 Min

Cook:

15 Min

Ingredients

1/4 c
egg beaters.
1/4 c
fat-free milk
1-1/2 c
italian-style breadcrumbs.
1 tsp
minced garlic
1/4 tsp
salt
4
halibut, or cod fillets, about 3/4"-thick
1 tsp
olive oil, divided.
1 Tbsp
butter.
3 tsp
minced garlic
1-3/4 c
less-sodium chicken broth
1/4 c
lemon juice
1 Tbsp
chopped fresh parsley.

Directions Step-By-Step

1
In shallow dish, combine Egg Beaters and milk. In another shallow bowl, combine breadcrumbs, 1 tsp minced garlic, stir well. Dip fillets in egg mix and dredg in breadcrumb mix. Press firmly to coat. Spray fillets w/ oil-based cooking spray. Heat 1/2 tsp oil in lg skillet, over medium heat. Add 2 of the fillets and cook until fish flakes easily, about 3-5 min each side. Remove fillets from pan. Repeat w/ remaining fillets and 1/2 tsp oil. Wipe pan w/ paper towels. Melt butter in pan. Add 3 tsp minced garlic, saute for 30 seconds. Stir in broth and lemon juice. Bring to a boil. Boil until liquid is reduced to 1/2 cup. Stir in parsley. Serve sauce over fillets.

About this Recipe

Course/Dish: Fish
Regional Style: Italian
Other Tag: Healthy
Hashtags: #low-fat, #halibut, #piccata