Crispy Broiled Sablefish

Dairy Free
Health score
6%
Crispy Broiled Sablefish
45 min.
4
157kcal

Suggestions


If you're looking to impress dinner guests or simply want to treat yourself to an exquisite meal, look no further than this Crispy Broiled Sablefish. Known for its rich flavor and buttery texture, sablefish is a delectable choice that transforms any meal into a fine-dining experience. What's even better? This recipe is completely dairy-free, making it a wonderful option for those with dietary restrictions.

In just 45 minutes, you can create a stunning main dish that's not only healthy but also packed with flavor. The light brushing of Dijon mustard and fluffy egg whites followed by a crunchy coating of panko breadcrumbs adds a delightful texture to the succulent fish. With every bite, you'll savor the citrusy notes from the orange rind, which perfectly complement the sablefish's natural richness.

This dish is versatile enough for any meal; whether you're planning a cozy lunch or a sophisticated dinner, Crispy Broiled Sablefish fits the bill beautifully. Plus, with only 157 calories per serving, you can indulge without any guilt. Get ready to elevate your culinary repertoire and wow your family and friends with this superb seafood dish that's both easy to make and irresistibly delicious!

Ingredients

  • teaspoon dijon mustard 
  • large egg white 
  • tablespoon orange rind 
  • 0.5 cup panko bread crumbs (Japanese breadcrumbs)
  • 24 ounce sablefish fillets 
  • 3.3 teaspoons salt divided
  • teaspoon sugar 
  • cup water cold

Equipment

  • frying pan
  • oven
  • whisk
  • broiler
  • broiler pan

Directions

  1. Preheat oven to 40
  2. Combine 1 cup water, 1 tablespoon salt, and sugar in a shallow dish.
  3. Add sablefish fillets; let stand 15 minutes.
  4. Remove fillets from brine; pat dry. Discard brine.
  5. Sprinkle fillets with remaining 1/4 teaspoon salt.
  6. Combine mustard and egg white, stirring with a whisk until blended.
  7. Brush mustard mixture over fillets.
  8. Combine panko and rind. Press panko mixture evenly over top of fillets.
  9. Place fillets on a broiler pan coated with cooking spray.
  10. Bake at 400 for 10 minutes.
  11. Remove pan from oven.
  12. Preheat broiler.
  13. Broil fillets 3 minutes or until brown.

Nutrition Facts

Calories157kcal
Protein74.63%
Fat6.95%
Carbs18.42%

Properties

Glycemic Index
25.52
Glycemic Load
0.7
Inflammation Score
-2
Nutrition Score
12.084782573192%

Nutrients percent of daily need

Calories:157.35kcal
7.87%
Fat:1.16g
1.78%
Saturated Fat:0.24g
1.49%
Carbohydrates:6.9g
2.3%
Net Carbohydrates:6.35g
2.31%
Sugar:1.54g
1.71%
Cholesterol:79.95mg
26.65%
Sodium:2490.2mg
108.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.95g
55.9%
Selenium:42.94µg
61.35%
Vitamin B12:3.4µg
56.69%
Phosphorus:493.25mg
49.33%
Potassium:433.34mg
12.38%
Vitamin B3:2.39mg
11.95%
Vitamin B6:0.21mg
10.6%
Magnesium:39.72mg
9.93%
Vitamin B1:0.13mg
8.88%
Vitamin B2:0.15mg
8.55%
Vitamin E:0.93mg
6.22%
Vitamin B5:0.57mg
5.68%
Vitamin D:0.85µg
5.67%
Folate:20.8µg
5.2%
Manganese:0.1mg
5.02%
Zinc:0.66mg
4.41%
Iron:0.69mg
3.83%
Calcium:34.07mg
3.41%
Copper:0.07mg
3.33%
Vitamin C:2.05mg
2.48%
Fiber:0.55g
2.2%
Source:My Recipes