Halibut Fillets with Toasted Wheat Germ & Almonds
Halibut, wheat germ, and almonds--all high in magnesium--make this dish a delicious, nutrient-packed entree. Halibut, a firm white-fleshed fish with very little fat, must be watched closely to avoid overcooking.
  • 1 egg
  • 2 tablespoons milk
  • 1 cup toasted wheat germ
  • 1 cup sliced almonds
  • 2 tablespoons chopped fresh parsley
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 4 skinless, boneless halibut fillets (6 ounces each)
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 tablespoons olive oil
  • Lemon wedges

1. In shallow pie plate, whisk together egg and milk. In separate plate, stir together wheat germ, almonds, and parsley. Sprinkle halibut with the salt and pepper. Dip fish first in egg mixture, then in wheat germ mixture, pressing it onto fish.

2. In large nonstick skillet, heat oil over medium heat. Add fish and saute 3 minutes per side, or until golden brown and cooked through. Serve with lemon wedges.

Nutritional Information
Per serving: 339 calories, 23.4g total fat, 3g saturated fat, 13.5g monounsaturated fat, 5.6g polyunsaturated fat, 7.4g dietary fiber, 15g protein, 22g carbohydrate, 54mg cholesterol, 313mg sodium.
Good source of: fiber, folate, magnesium, selenium, vitamin E, zinc.

Date Published: 09/19/2005 > Printer-friendly Version

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