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August 23, 2004
Cornflake-Crusted Halibut with Chile-Cilantro Aioli
Aioli:
2 tablespoons minced fresh cilantro
3 tablespoons fat-free mayonnaise
1 serrano chile, seeded and minced
1 garlic clove, minced
Fish:
1 cup fat-free milk
1 large egg white, lightly beaten
2 cups cornflakes, finely crushed
1/4 cup all-purpose flour
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons olive oil
4 (6-ounce) halibut fillets
Lemon wedges
To prepare aioli, combine first 4 ingredients, stirring well.
To prepare fish, combine milk and egg white in a shallow dish, stirring well with a whisk. Combine cornflakes, flour, salt, and black pepper in a shallow dish.
Heat oil in a large nonstick skillet over medium-high heat. Dip fish in milk mixture; dredge in cornflake mixture. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork. Serve with mayonnaise mixture and lemon wedges.
Yield: 4 servings (serving size: 1 fish fillet, about 1 tablespoon mayonnaise mixture, and 1 lemon wedge)
CALORIES 367 (27% from fat); FAT 11.2g (sat 1.6g, mono 6.3g, poly 1.9g); PROTEIN 40.8g; CARB 25.1g; FIBER 2.2g; CHOL 56mg; IRON 2.4mg; SODIUM 645mg; CALC 166mg
Posted by carcharhinid at August 23, 2004 08:31 PM