A Great Recipe

I am aiming to post a few healthy recipes a month from now on so to start here is one that is easy and fast to make (about 30 min) and is also fairly inexpensive ingredient wise. It is also one that the whole family can enjoy (even with picky eaters like me)!

Corn Flake Crusted Halibut with Chili-Cilantro Aioli

• Aioli:
• 2 tablespoons minced fresh cilantro
• 3 tablespoons fat-free mayonnaise
• 1 serrano chile, seeded and minced
• 1 garlic clove, minced
• 
  Fish:
• 1 cup fat-free milk
• 1 large egg white, lightly beaten
• 2 cups cornflakes, finely crushed
• 1/4 cup all-purpose flour (about 1 ounce)
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons olive oil
• 4 (6-ounce) halibut fillets
• 4 lemon wedges

Preparation

To prepare aioli, combine cilantro, mayonnaise, serrano, and minced garlic, stirring well.

To prepare fish, combine milk and egg white in a shallow dish, stirring well with a whisk. Combine cornflakes, flour, salt, and black pepper in another shallow dish.

Heat 2 tablespoons olive oil in a large nonstick skillet over medium-high heat. Dip fish in milk mixture, and dredge in cornflake mixture. Add fish to pan, and cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve fish with aioli and lemon wedges.

Nutritional Information

Calories:

367 (27% from fat)

Fat:

11.2g (sat 1.6g,mono 6.3g,poly 1.9g)

Protein:

40.8g

Carbohydrate:

25.1g

Fiber:

2.2g

Cholesterol:

56mg

Iron:

2.4mg

Sodium:

645mg

Calcium:

166mg

from Cooking Light