This recipe is inspired from my love of Pajo’s Fish & Chips at the Rocky Point Marina in Port Moody, BC. This is such a special treat for our family, and it just feels good. However, rather than deep frying, I bake these and add lots of hemp seeds for the crust to make them extra rich in protein, fibre, and healthy fats. The trick to getting them crispy: brush the top layer with avocado oil. This allows the crust to bake crispy golden.
Crispy Panko Hemp Halibut
Ingredients
- 1/4 cup (60 mL) whole wheat pastry flour, or oat flour
- 1 tsp (5 mL) salt
- 1/4 tsp (1 mL) freshly ground black pepper
- 1 large organic egg
- 1 1/2 cups (350 mL) whole wheat panko breadcrumbs
- 1/4 cup (60 mL) hemp hearts
- 3 Tbsp (45 mL) chopped fresh parsley
- 1/4 cup (60 mL) grated Parmesan cheese, or nutritional yeast
- 1 1/2 lb (750 g) halibut fillets, skinned, boned,
- and cut into 1 in (2.5 cm) wide pieces
- 2 Tbsp (30 mL) avocado oil
- 3/4 cup (180 mL) Greek yogurt
- 1/4 cup (60 mL) chopped dill pickle
- 1 Tbsp (15 mL) capers, chopped
- 2 Tbsp (30 mL) finely chopped red onion
- 1 Tbsp (15 mL) lemon juice
- 1 Tbsp (15 mL) chopped fresh parsley
- 1 Tbsp (15 mL) chopped fresh dill
- 1 tsp (5 mL) Dijon mustard
Nutrition
Per serving:
- calories444
- protein47g
- fat21g
- saturated fat3g
- trans fat0g
- carbohydrates15g
- sugars0g
- fibre2g
- sodium787mg
Directions
01
Preheat oven to 450 F (230 C).
02
In bowl, whisk together flour, salt, and pepper.
03
In another bowl, whisk egg.
04
In third bowl, stir together panko, hemp, parsley, and Parmesan.
05
Brush a parchment-lined baking tray with some of the avocado oil.
06
Working with one piece of halibut at a time, dip into flour mixture and shake off any excess. Dip into whisked egg and let excess drip off. Pat into panko mixture so that an even coating adheres to all sides of the fish.
07
Place coated fish on prepared baking tray and repeat with remaining halibut pieces. Once all pieces have been coated, using a pastry brush, lightly brush each piece all over with avocado oil (or you can use the spray-style avocado oil).
08
Meanwhile, in bowl, stir together all tartar sauce ingredients and refrigerate until ready to use.
09
Bake halibut in preheated oven until crust is golden brown and fish is cooked through and flakes easily, about 18 to 20 minutes.
10
To serve, divide halibut among serving plates and place a dollop of sauce alongside. To round out the meal, serve alongside steamed broccoli, if desired.
Karlene Karst, RD
Karlene Karst, RD, is a registered dietician and author of The Metabolic Syndrome Program (Wiley, 2006) and co-author of Healthy Fats for Life (Wiley, 2004).
