|Nutrition Facts (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 23g||30%|
|Saturated Fat 4g||19%|
|Total Carbohydrate 12g||4%|
|Dietary Fiber 2g||8%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
This is a quick and delicious recipe, ideal for busy weeknights. These baked fish fillets are a great alternative to standard chicken breasts and are equally versatile. Our easy recipe uses pantry staples to make a crispy crust on top of the fish, which you'll only need to bake. Mustard and mayo make the base for a layer of salty crushed potato chips. And that's it. You don't need to marinate or pan-fry, simply brush on the creamy mixture, top the fillets with the chips, and place them in the oven. This dinner is a breeze to prep, just five ingredients and just over thirty minutes from beginning to end are all that you need to serve this nutritious and tasty meal. These crispy fillets are great served with oven fries and a salad, or as part of a delicious baguette sandwich with mayonnaise and fresh vegetables. Use it to top salads, or serve alongside garlic pasta, steamed rice, or quinoa. Serve with lemon wedges.
Halibut is a sweet-tasting fish that is high in protein, selenium, magnesium, B vitamins and fatty acids. A 3-ounce serving of raw halibut has just 77 calories but an outstanding 15.8 grams of protein. It provides 5.5 milligrams of niacin, almost a third of the recommended daily intake for adults. It also contains 248 milligrams of total fatty polyunsaturated acids—omega 3 and 6—almost half of what is recommended as the minimum daily adult intake.
When buying halibut, ask your fishmonger about the origin of the fish and when possible choose wild-caught over farmed fish, though farmed is also a good option if that is what's accessible. The fillets on display must appear moist and smooth. Avoid any dull-colored fillets that appear dry or cracked. Avoid fish that smells, as fillets should smell briny but not fishy. If buying in advance, place the wrapped fillets in the coldest part of your fridge for up to 2 days before cooking. If you're using frozen fillets, don't thaw in the fridge overnight but plan ahead and remove them from the freezer with enough time for them to defrost at room temperature still wrapped in plastic.
Gather the ingredients.
Preheat oven to 400 degrees F. Spray a 2- or 3-quart baking dish with cooking spray. Whisk together the mayonnaise and mustard. Season with salt and pepper to taste.
Brush the mayonnaise-mustard mixture over both sides of the halibut.
Spread the potato chip crumbs out in a shallow dish or on a plate. Dip both sides of the halibut in the potato chip crumbs.
Place the fillets in the prepared baking dish. Bake 18-22 minutes, until fish flakes easily with a fork.
Halibut, Atlantic and Pacific, Raw. United States Department of Agriculture. Food Data Central.