Corn Flake-Crusted Halibut

Dairy Free
Health score
16%
Corn Flake-Crusted Halibut
20 min.
4
198kcal

Suggestions

Ingredients

  • 0.1 teaspoon cayenne pepper to taste
  • cups corn flakes cereal crushed finely
  • teaspoons optional: dill fresh chopped
  • 16 ounce pacific halibut filets 
  • 0.3 cup mayonnaise light
  • servings salt and freshly cracked pepper black to taste

Equipment

  • bowl
  • baking paper
  • oven
  • baking pan

Directions

  1. Preheat the oven to 450 degrees F (230 degrees C).
  2. Line a baking dish with parchment paper.
  3. Combine crushed corn flakes, dill, cayenne pepper, salt, and ground black pepper in a large shallow bowl.
  4. Brush halibut with mayonnaise to evenly coat on all sides.
  5. Gently press the coated halibut fillets into the cornflake mixture to coat all sides; shake off any excess.
  6. Transfer breaded halibut fillets to the prepared baking dish.
  7. Bake in the preheated oven until fish flakes easily with a fork, 10 to 12 minutes.

Nutrition Facts

Calories198kcal
Protein45.7%
Fat26.47%
Carbs27.83%

Properties

Glycemic Index
24.25
Glycemic Load
0.01
Inflammation Score
-5
Nutrition Score
17.700000166893%

Flavonoids

Isorhamnetin
0.02mg
Kaempferol
0.01mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:197.82kcal
9.89%
Fat:5.72g
8.8%
Saturated Fat:0.99g
6.21%
Carbohydrates:13.54g
4.51%
Net Carbohydrates:13.06g
4.75%
Sugar:2g
2.22%
Cholesterol:58.55mg
19.52%
Sodium:527.38mg
22.93%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.22g
44.44%
Selenium:53.36µg
76.23%
Vitamin B3:9.9mg
49.48%
Vitamin B6:0.87mg
43.7%
Vitamin D:5.83µg
38.89%
Vitamin B12:1.95µg
32.46%
Phosphorus:284.92mg
28.49%
Iron:4.26mg
23.69%
Vitamin B1:0.25mg
16.4%
Folate:64.48µg
16.12%
Potassium:524.26mg
14.98%
Vitamin B2:0.25mg
14.56%
Vitamin K:10.07µg
9.59%
Magnesium:32.04mg
8.01%
Vitamin E:1.14mg
7.57%
Vitamin A:368.95IU
7.38%
Vitamin B5:0.43mg
4.32%
Zinc:0.56mg
3.76%
Vitamin C:3.03mg
3.67%
Copper:0.06mg
2.89%
Manganese:0.04mg
1.98%
Fiber:0.48g
1.92%
Calcium:10.07mg
1.01%
Source:Allrecipes