Healthy Recipes
Almond-Encrusted Halibut
Eco-friendly halibut takes on a deliciously creative crunch from almonds. And it’s a nutritional powerhouse too — providing an excellent source of eight nutrients (plus a good source of seven more) essential to your wellness.
Serves: 4
Time to Table: 25 minutes
Healing Nutrient Spotlight
- Omega 3
- Excellent source of protein, vitamin B6, vitamin B12, niacin, riboflavin, magnesium, potassium, selenium
- Good source of fiber, calcium, folate, iron, thiamin, copper, zinc
Ingredients
1/4 tsp freshly ground black pepper
1/2 cup slivered organic almonds
1/4 cup organic wheat germ
1 large organic egg
1 cup low-fat milk
2 Tbsp fresh parsley, chopped
24 ounces Pacific halibut (4-6 ounce fillets)
1/2 tsp sea salt
1 whole organic lemon, cut into wedges
Preparation
Preheat oven to 350 F. In shallow dish, whisk together egg and milk. Stir together wheat germ, almonds and parsley in a separate dish. Sprinkle halibut with sea salt and pepper. Dip fish in egg mixture, then in almond mixture. Place fish in glass baking dish and bake 5 minutes per 1 inch of thickness. Serve with lemon wedges.
Nutritional Information
314 calories, 13 g total fat, 1.6 g saturated fat, 0 g trans fat, 6.2 g monounsaturated fat, 3.5 g polyunsaturated fat, 107 mg cholesterol, 402 mg sodium, 10 g carbohydrate, 4 g Fiber, 1 g sugars, 42 g protein
[Ed. Note: Kelley Lunsford is the Founder & CEO of Healing Gourmet, a multimedia company that educates on how foods promote health and protect against disease. She is also the creator of Healing Gourmet's Personalized Nutrition Software and Editor-in-Chief of the Healing Gourmet book series published by McGraw-Hill, including Eat to Fight Cancer, Eat to Beat Diabetes, Eat to Lower Cholesterol and Eat to Boost Fertility. For more information, click here.]
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Tags: fish, halibut, omega 3 fatty acids, protein, vitamin b12, vitamin b6
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