alive logo

Crispy Panko Hemp Halibut

Serves 4


    Crispy Panko Hemp Halibut

    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


    Crispy halibut
    • 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
    Optional yogurt tartar sauce
    • 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


    Per serving:

    • calories444
    • protein47g
    • fat21g
      • saturated fat3g
      • trans fat0g
    • carbohydrates15g
      • sugars0g
      • fibre2g
    • sodium787mg



    Preheat oven to 450 F (230 C).


    In bowl, whisk together flour, salt, and pepper.


    In another bowl, whisk egg.


    In third bowl, stir together panko, hemp, parsley, and Parmesan.


    Brush a parchment-lined baking tray with some of the avocado oil.


    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.


    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).


    Meanwhile, in bowl, stir together all tartar sauce ingredients and refrigerate until ready to use.


    Bake halibut in preheated oven until crust is golden brown and fish is cooked through and flakes easily, about 18 to 20 minutes.


    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.



    SEE MORE »
    Poached Sablefish and Bok Choy with Lemongrass, Ginger, and Chili
    Mussels with Tomato, Saffron, and Fennel

    Mussels with Tomato, Saffron, and Fennel

    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.