Low Fat Cooking Recipe: Oven Baked Crispy Halibut with Garam Masala and Curry Spice

Halibut is a very lean, white-fleshed fish and can be prepared in a number of ways. Since it has a firm flesh, it can be sauteed, baked and broiled, and can handle being turned on a grill. Halibut can dry out easily, and is best when not overcooked.

Halibut is a good source of protein. A 3-ounce serving size of halibut contains about 94 calories and 18 g protein. It is low in fat (less than 2 grams per 3-ounce portion) and great sources for Niacin and Vitamins B6 and B12.

Preparing the halibut fillets in this way will ensure a crisp crust without added fat. Oven baking it on a rack will crisp all sides evenly without the need to turn the fillets over. Halibut is a very lean fish, and while the contrast of the white flesh goes with the crust, it can dry out easily if overcooked, so bake it just until the fish flakes. The egg white wash is seasoned with spice and the fillet is rolled in it before the cornflakes. The spice will lightly adhere to the fish. If a stronger curry flavor is desired, sprinkle the fillets with additional curry before dipping in egg white and rolling in the corn flake crumbs.

This recipe serves about 6 servings. If less fillets are used, the serving size will be reduced as well (if serving 4 then use 4 fillets and reduce the amount of crushed corn flakes to about 3/4 cup).

Oven Baked Crispy Halibut with Garam Masala and Curry Spice

Ingredients:

  • 6 serving-sized fillets of halibut, any bones present to be removed
  • 1 egg white
  • 1 Tbsp water
  • 1/2 tsp garam masala spice mixture
  • 1/2 tsp curry powder
  • 1 cup crushed corn flakes
  • 1 Tbsp extra virgin olive oil

Procedure:

  1. Preheat the oven to 400 degrees.
  2. Pat the halibut fillets dry and remove any bones if present.
  3. Beat the egg white in a shallow bowl with the 1 Tbsp water, garam masala and curry powder until frothy.
  4. Place the crushed cornflakes in a separate shallow bowl or plate.
  5. Take a fillet and turn to coat both sides with the egg white mixture. Place it in the crushed corn flakes and press, and turn to coat all sides. Place on a lightly sprayed oven baking rack. Repeat with remaining halibut fillets. Drizzle a little of the olive oil over the top of each fillet.
  6. Bake in preheated oven until the crust is lightly browned and the fish flakes and tests done, about 10 to 15 minutes, depending on the size of the fillet. Do not overbake.
  7. Remove and serve.

For other healthy fish recipes, try Citrus Provencal Broiled Vermillion Rockfish, using fresh tomatoes, kalamata olives and orange segments, or Sauteed Rockfish with Sweet Curry Coconut Sauce, with a mango, coconut and ginger curry sauce.

Nutrition information from the USDA National Nutrient Database for Standard Reference.