Fish - Hazelnut-Crusted Halibut with Roasted Asparagus

Source: Cooking Light

Servings/Yield: 4 servings

Ingredients

  • 1 tablespoon butter
  • 2 teaspoons extra-virgin olive oil, divided
  • 4 (6-ounce) halibut fillets, skinned
  • 1 egg white, lightly beaten
  • ½ teaspoon salt, divided
  • ½ teaspoon freshly ground black pepper, divided
  • ½ cup finely chopped hazelnuts
  • 2 garlic cloves, thinly sliced
  • 1 lb. asparagus, trimmed
  • Cooking spray
  • 1 teaspoon chopped fresh thyme
  • 4 lemon wedges
  • Roasted Red Potatoes

Method

  1. Preheat oven to 400°.
  2. Heat butter and 1 teaspoon oil in a large nonstick skillet over medium-high heat. Brush tops of fish fillets with egg white; sprinkle fish evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper. Coat tops of fish with nuts, pressing gently to adhere. Place half of fish, nuts side down, in pan; cook 3 minutes or until browned. Turn fish over; cook 4 minutes or until desired degree of doneness.
  3. Combine remaining 1 teaspoon olive oil, garlic, and asparagus on a jelly-roll pan coated with cooking spray; toss to combine. Sprinkle with remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, and thyme. Bake at 400° for 8 minutes or until crisp-tender. Serve with fish and lemon wedges.

Nutritional information per serving

Amount per serving
Calories: 356
Fat: 18.1g
Saturated fat: 3.4g
Monounsaturated fat: 10.2g
Polyunsaturated fat: 2.8g
Protein: 41.2g
Carbohydrate: 8.2g
Fiber: 4g
Cholesterol: 62mg
Iron: 4.7mg
Sodium: 424mg
Calcium: 131mg

© Jay Deitch 2013