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Kashi® 7 Whole Grain Flakes-Crusted Halibut

Created by Chef Keith Snow Read more 7 Whole Grain Foods, featuring fish, and Harvest Eating

Learn how to create a versatile crust that dresses halibut or any meaty fish. An Asian sauce with soy, ginger, and bok choy enhances the fillet.

Makes 2 Servings.

Preparation Time: 45 minutes

Ingredients

  • 12 ounces wild-caught halibut fillets, cut in two pieces
  • 1 free-range egg white, whipped
  • 1 cup Kashi® 7 Whole Grain Flakes cereal, ground
  • 2 tablespoons extra virgin olive oil
  • 1 cup organic carrots, sliced
  • 1 cup organic bok choy, sliced
  • 1/3 cup organic scallions, sliced
  • 1 teaspoon dark agave nectar
  • 1 tablespoon low-sodium soy sauce
  • 1 tablespoon fresh ginger root, grated
  • 1 tablespoon rice wine vinegar (preservative-free)
  • 1 tablespoon cilantro, chopped
  • 1 teaspoon sesame oil
  • Salt and pepper

Directions

  1. Preheat oven to 350° degrees
  2. Dip one side of the halibut in the egg white and then into the Kashi® 7 Whole Grain Flakes cereal to form a crust of that will adhere to the fish. Set in the refrigerator to get firm, about an hour.
  3. Heat an ovenproof sauté pan to medium heat. Place half of the olive oil in and let it get hot. Place the fish crust side down in the pan. Cook on this side for about two minutes or until golden brown.
  4. Flip to the other side and place the ovenproof pan in the oven for about five minutes or until the juices that come out are white in color.
  5. Remove the pan from the oven and place the fish on a dish to rest. Meanwhile in the same pan, over medium heat add the other tablespoon of olive oil and let it get hot.
  6. Now, add all of the vegetables; the carrots, bok choy, and scallions and cook while stirring, about five minutes.
  7. Next add the dark agave nectar, soy sauce, ginger, and rice wine vinegar to the pan, stir together and cook for an additional minute.
  8. Toss in the cilantro and sesame oil, stir once more and divide between two plates.
  9. Top the stir-fry with the Kashi crusted halibut and serve.
  10. Nutrition Facts

    Number of servings: 2. Per Serving: 283 Calories; 11g Fat (43.1% calories from fat); 22g Protein; 5g Carbohydrate; 2g Dietary Fiber; 23mg Cholesterol; 333mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat 1 Vegetable; 2 Fat; 0 Other Carbohydrates.

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  1. User_48
    hill_shawn commented on this. 10 months ago

    Very good recipe. Highly recommend.

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  2. User_48

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  3. User_48

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  4. 48_costa rica 359 (2) small

    Definitely going to try this one!

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  5. User_48
    socaltrisha2004 commented on this. almost 2 years ago

    Looks like a GREAT recipe but you dont list the sugars.

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  6. 48_maria

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  7. User_48

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  14. 48_marty_001[1]

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  15. User_48

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  16. User_48

    It is good for you and
    it is healthy for you.

    Sincerly yours,
    E.R. Chase Jr.

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  17. User_48
    fuggey didn't love this. over 2 years ago

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  18. User_48

    I love It

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  19. User_48
    angelawat39 commented on this. over 2 years ago

    looks delicious

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  20. 48_this is a lobster doing some crazy shiot what
    Kashi Customer Service Team commented on this. over 2 years ago

    I love fish – this sounds like a great recipe!

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  21. User_48

    Great recipe; excellent crisp crust and juicy every time. Works on any meaty fish. My husband loves it so much we have it more than once a week!

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  22. User_48

    Awesome crust and moist

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  25. User_48

    Sounds good for other fish al

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  26. User_48
    Richardo49 commented on this. almost 3 years ago

    Sounds Great for other Fish too

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  27. User_48
    alexandrasaunders commented on this. over 3 years ago

    oh YUM! I am going to try it tonight. Sounds Delicious!

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