Pan Fried Halibut

Dairy Free
Health score
30%
Pan Fried Halibut
25 min.
4
302kcal

Suggestions

Ingredients

  •  eggs 
  • cup flour all-purpose
  • servings ground pepper black
  • pound pacific halibut filets boneless skinless
  • tablespoons herbs de provence dried
  • tablespoons olive oil 
  • teaspoon salt 
  • teaspoon seafood seasoning old bay® (such as )

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Whisk egg in a small bowl.
  2. Combine flour, herbes de Provence, seafood seasoning, salt, and black pepper in a separate small bowl.
  3. Cut halibut into 4 equal pieces.
  4. Heat olive oil in a large frying pan over medium-low heat.
  5. Dip each piece of halibut in whisked egg.
  6. Dredge all sides of each piece in flour mixture to evenly coat; tap off excess flour.
  7. Place coated pieces immediately in the hot olive oil.
  8. Cook the halibut until lightly browned, about 5 minutes; turn and cook until fish is opaque and flakes easily with a fork, another 2 minutes.

Nutrition Facts

Calories302kcal
Protein34.99%
Fat30.49%
Carbs34.52%

Properties

Glycemic Index
39.25
Glycemic Load
17.26
Inflammation Score
-5
Nutrition Score
21.163912824962%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg

Nutrients percent of daily need

Calories:301.86kcal
15.09%
Fat:10.05g
15.46%
Saturated Fat:1.76g
11.01%
Carbohydrates:25.6g
8.53%
Net Carbohydrates:23.93g
8.7%
Sugar:0.18g
0.19%
Cholesterol:96.49mg
32.16%
Sodium:676.12mg
29.4%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.95g
51.89%
Selenium:65.81µg
94.02%
Vitamin B3:9.35mg
46.75%
Vitamin K:42.82µg
40.78%
Vitamin D:5.55µg
37%
Vitamin B6:0.67mg
33.59%
Phosphorus:328.18mg
32.82%
Iron:4.53mg
25.15%
Vitamin B12:1.35µg
22.42%
Manganese:0.43mg
21.73%
Vitamin B1:0.32mg
21.21%
Folate:82.15µg
20.54%
Potassium:563.12mg
16.09%
Vitamin B2:0.25mg
14.58%
Vitamin E:1.99mg
13.27%
Magnesium:39.98mg
10%
Vitamin B5:0.7mg
6.96%
Fiber:1.67g
6.66%
Calcium:62.44mg
6.24%
Zinc:0.91mg
6.07%
Copper:0.1mg
5.11%
Vitamin A:225.08IU
4.5%
Vitamin C:1.06mg
1.28%
Source:Allrecipes