supah hawaiian
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Ingredients:
- 4 halibut fillets 6.oz each
- ½ cup low-sodium teriyaki sauce
- 2 tbsp. sesame seeds
- 1 tbsp. all-purpose flour
- ½ tbsp. white pepper
- Butter-flavored nonstick cooking spray
Preparation:
Place fillets in a shallow baking dish. Pour teriyaki sauce over fish. Cover and refrigerate 30 minutes or over night. Preheat oven to 450 degrees F. In a shallow dish, combine sesame seeds with flour and pepper. Dip each fillet in the flour/sesame mixture. Spray a nonstick baking pan with the butter-flavored cooking spray and place the fillets on the pan in a single layer. Lightly spray the top of each fillet with the cooking spray. Bake 10-15 minutes or until golden brown. Fish is ready when it flakes when pricked with a fork.
Nutrition Facts (per serving, not including rice):
246 calories, 39g protein, 7g carbohydrates, 7g fat
Just thought someone might like this. I found it in one of my M&F.
- 4 halibut fillets 6.oz each
- ½ cup low-sodium teriyaki sauce
- 2 tbsp. sesame seeds
- 1 tbsp. all-purpose flour
- ½ tbsp. white pepper
- Butter-flavored nonstick cooking spray
Preparation:
Place fillets in a shallow baking dish. Pour teriyaki sauce over fish. Cover and refrigerate 30 minutes or over night. Preheat oven to 450 degrees F. In a shallow dish, combine sesame seeds with flour and pepper. Dip each fillet in the flour/sesame mixture. Spray a nonstick baking pan with the butter-flavored cooking spray and place the fillets on the pan in a single layer. Lightly spray the top of each fillet with the cooking spray. Bake 10-15 minutes or until golden brown. Fish is ready when it flakes when pricked with a fork.
Nutrition Facts (per serving, not including rice):
246 calories, 39g protein, 7g carbohydrates, 7g fat
Just thought someone might like this. I found it in one of my M&F.
