low-fat halibut piccata
(1 RATING)
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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prep time
15 Min
cook time
15 Min
method
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yield
4 serving(s)
Ingredients
- 1/4 cup egg beaters.
- 1/4 cup fat-free milk
- 1-1/2 cup italian-style breadcrumbs.
- 1 teaspoon minced garlic
- 1/4 teaspoon salt
- 4 - halibut, or cod fillets, about 3/4"-thick
- 1 teaspoon olive oil, divided.
- 1 tablespoon butter.
- 3 teaspoons minced garlic
- 1-3/4 cup less-sodium chicken broth
- 1/4 cup lemon juice
- 1 tablespoon chopped fresh parsley.
How To Make low-fat halibut piccata
-
Step 1In 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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