low-fat halibut piccata

Low-fat Halibut Piccata Recipe

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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.

Rating:

★★★★★ 1 vote

Comments:
Serves:
4
Prep:
15 Min
Cook:
15 Min

Ingredients

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  • 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.

How to Make low-fat halibut piccata

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.

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About low-fat halibut piccata

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




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