Panko-Crusted Halibut with Swiss Chard

• 調理時間: 20 minutes
• 総時間: 45 minutes

材料

7 tablespoons butter

3/4 cup panko (Japanese breadcrumbs)

2 shallots, minced

3 tablespoons chopped fresh flat-leaf parsley

Zest of 1 lemon

Kosher salt and freshly ground pepper

4 (5 to 6-ounce) halibut fillets

2 tablespoons mayonnaise

1 bunch rainbow chard, washed, stems sliced, and leaves torn

手順

1. Heat the oven to 350 degrees F. Melt 4 tablespoons butter in a small pot. Stir in the breadcrumbs, half the shallots, the parsley, lemon zest, and season with salt and pepper.

2. Sprinkle both sides of the halibut fillets with salt and pepper. Spread a thin layer of mayonnaise on top of each fillet, then press the panko mixture on top.

3. Heat the remaining 3 tablespoons butter in a 12-inch skillet. Add the rainbow chard stems and remaining shallots. Cook 2 minutes, then turn off the heat. Fold in the torn chard leaves, 2 tablespoons water, and salt and pepper, to taste. Place the halibut fillets on top of the chard leaves.

4. Transfer the skillet to the oven until the fish is just cooked through, 15 to 20 minutes.

栄養

• カロリー: 448 calorie
• 脂肪総量: 28.5 g
• 飽和脂肪: 14 g
• コレステロール: 139 mg
• ナトリウム: 647 mg
• 炭水化物総量: 12 g
• 食物繊維: 2 g
• 糖質総量: 2 g
• タンパク質: 35 g