Serves: 4 to 6
Tender baked halibut with a light, crispy coating. Add a serving of Oven-fried Potatoes for a healthier version of fish 'n' chips.
Preheat oven to 425° F.
Line a baking sheet with foil or parchment, then place wire racks on top of the foil. Spray racks generously with cooking spray.
In a shallow bowl, combine flour, spices and salt. In a second bowl, whisk the egg whites until smooth. Place the panko crumbs in a third bowl.
Gently dip each piece of fish into the seasoned flour, then egg white, and finish with panko. Place fish carefully on the oiled rack, leaving plenty of space between each piece. Spray each piece lightly with cooking spray, so fish will get crispy.
Bake for 14 to 17 minutes, until the coating is golden brown and the fish is cooked through.
Each serving: 310 cal, 5g fat (1g sat), 45mg chol, 540mg sodium, 28g carb, 2g fiber, 35g protein