October 13, 2013

Panko Crusted Halibut

I am failing at keeping up with my workout sessions and slipping on healthier choices. No excuse is ever a good excuse but Little Man started swim class and it puts us home later in the evening. The nights go... dinner, shower, homework, and straight to bed. 

The stars have not been aligned lately and I've been having a string of bad days. No excuse but it has drained me emotionally and physically. I know, I know, exercising and healthy eating will put me in better spirits but I'm just so damn tired by the end of the night.

Every meal is a chance to do better. 

I'm training for a 5k coming up in December and a half marathon in March. I was browsing the Internet (aka Pinterest) for post run meals and came across a recipe for Panko Crusted Fish Over Kale. A guilty pleasure of mine is shopping at Whole Foods on Sundays. Easily my favorite errand to run. As I've mentioned before I have the best of intentions to stick to the plan. I set myself up for success by shopping there and fill my cart full of fresh produce and lean proteins.

After Wednesday's swim class I prioritized my night time to do list on the drive home. When we got home I enacted the game plan. Showered first and then set Little Man up at the table to work on homework. While he got to work I got to work on preparing dinner. 

Luck has not been on my side this week. I went to pull the halibut out of its wrapper and one of my filets landed on the floor, the kale was limp, grabbed garlic salt instead of powder, and forgot to add the parsley. The kale was the game changer and were subbed with green beans steamed in the bag. 

Thankfully I delivered a balanced meal that was absolutely delicious. 

Protein is necessary for your body to recover after a strength training session or a long run. I did neither but Little Man did swim. He earned this meal and it came to the table within 30 minutes and packed 36g of protein. I prefer halibut but you could use tilapia or cod. 

Panko Crusted Halibut
Makes 2 Servings

Stars of the Show:
  • Olive oil cooking spray
  • 1 1/2 tbsp butter - I used Land O Lakes with Olive Oil.
  • 1/4 cup lemon juice - I LOVE! citrus but even this amount was overpowering. I would cut the amount in half next time.
  • 1 tsp garlic powder 
  • 1/2 tsp salt
  • 1/2 cup panko bread crumbs
  • 2 small halibut filets
  • 1 tbsp freshly chopped parsley
And Action:

Preheat oven to 375 degrees. Spray a small baking dish with the cooking spray.

In a small dish, whisk melted butter, lemon juice, garlic powder, and salt well. In a separate dish, make an even layer of panko breadcrumbs.

Take one halibut filet, and dip it in the butter mixture. Flip the filet and dip again so both sides are covered.

Press the skinless side of the filet into panko crumbs, then place the fish skin side down on prepared baking dish. Repeat with other filet, then sprinkle both with fresh parsley.

Place baking dish into the oven and cook for 13 to 15 minutes (mine needed 5 minutes more).


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