Gourmet Fish Sandwich
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
6 (4-oz) halibut fillets1/2 cup all-purpose flour1 egg, beaten1/2 cup nonfat milk1 1/2 cups panko breadcrumbs2 T parsley, freshly chopped6 tsp Emeril's Essence Creole SeasoningSalt and freshly ground black pepper; to taste4 T extra-virgin olive oil6 Kaiser rollsRomaine lettuce
1) Preheat oven to 450 degrees F.
2) Begin by patting the halibut fillets dry. Set up a breading station with flour, beaten egg and milk, and bread crumbs and parsley in three separate containers. Season with salt and pepper; to taste and then Emeril's Essence Creole Seasoning; liberally. Dip each fillet into the flour, the egg mixture, and then the panko/parsley mixture. Set aside.
3) Heat 2 T olive oil in a large pan over med-high heat. Add 3 fillets to the pan and brown on both sides; 2 1/2 min. each side. Set browned fillets aside on a broiler pan coated with cooking spray. Repeat with the remaining fillets, adding the remaining 2 T olive oil to pan first.
4) Bake the fillets for 6 minutes or until fish flakes.
5) Serve fillets on Kaiser rolls with romaine lettuce and light lemon herb mayonnaise (not included in nutritional data).
Makes 6 (4 oz fillet) fish sandwiches
Number of Servings: 6
Recipe submitted by SparkPeople user RDASKALOS.
2) Begin by patting the halibut fillets dry. Set up a breading station with flour, beaten egg and milk, and bread crumbs and parsley in three separate containers. Season with salt and pepper; to taste and then Emeril's Essence Creole Seasoning; liberally. Dip each fillet into the flour, the egg mixture, and then the panko/parsley mixture. Set aside.
3) Heat 2 T olive oil in a large pan over med-high heat. Add 3 fillets to the pan and brown on both sides; 2 1/2 min. each side. Set browned fillets aside on a broiler pan coated with cooking spray. Repeat with the remaining fillets, adding the remaining 2 T olive oil to pan first.
4) Bake the fillets for 6 minutes or until fish flakes.
5) Serve fillets on Kaiser rolls with romaine lettuce and light lemon herb mayonnaise (not included in nutritional data).
Makes 6 (4 oz fillet) fish sandwiches
Number of Servings: 6
Recipe submitted by SparkPeople user RDASKALOS.
Nutritional Info Amount Per Serving
- Calories: 530.3
- Total Fat: 16.0 g
- Cholesterol: 82.3 mg
- Sodium: 441.8 mg
- Total Carbs: 53.6 g
- Dietary Fiber: 2.2 g
- Protein: 40.7 g
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