Diabetes Food: Garlic and Herb Oven Fried Halibut - 9.2g Carbs, 0.5g Fiber

Garlic and Herb Oven Fried Halibut - 9.2g Carbs, 0.5g Fiber

Batter your fillets in crunchy, Japanese-style breadcrumbs called panko -- they bake up so crispy, you'll swear these tender halibut fillets are deep-fried.

1 cup panko (Japanese breadcrumbs)
1 Tbsp chopped fresh basil
1 Tbsp chopped fresh flat-leaf parsley
1/2 tsp onion powder
1 large garlic clove, minced
2 large egg whites, lightly beaten
1 large egg, lightly beaten
2 Tbsp all-purpose flour
6 (6-oz) halibut fillets
3/4 tsp salt
1/4 tsp black pepper
2 Tbsp olive oil, divided
Cooking spray

Preheat oven to 450 degrees F. Combine first 5 ingredients in a shallow dish. Place egg whites and egg in a shallow dish. Place flour in a shallow dish. Sprinkle fish with salt and pepper. Dredge fish in flour. Dip in egg mixture; dredge in panko mixture. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add 3 fish fillets; cook 2 1/2 minutes on each side or until browned. Place fish on a broiler pan coated with cooking spray. Repeat procedure with remaining 1 tablespoon oil and remaining fish. Bake at 450 degrees F for 6 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.

Servings: 6
Serving size: 1 fillet
Nutrition per Serving:
293 Calories, 29% from Fat, 9.6g Fat, 1.4g Sat, 4.9g Mono, 1.8g Poly, 1.8mg Iron, 90mg Cholesterol, 89mg Calcium, 9.2g Carbs, 0.5g Fiber, 446mg Sodium, 39.4g Protein