RECIPE DOCTOR
Macadamia halibut is easy and impressive

By Elaine Magee

Q. I am searching for an easy but impressive fish dish. Can you share one?

A. I based this fast fish dish on a popular restaurant entree in California. The macadamia nuts add a big dose of mono-unsaturated fat, and the halibut serves up some omega-3 fatty acids.

This fish is nicely coated in our nut crust and then, instead of pan-frying it in butter, coat the crusted fish with canola cooking spray and cooking it in a nonstick frying pan. The fish is kept light with a no-fat, cilantro-lime sauce drizzled over the top when served. What the sauce lacks in fat, it has in flavor.

The halibut fishery in Alaska and elsewhere is subject to seasonal closures; summer is the peak of fresh halibut season. Off-season, other white-fleshed fish may be substituted.

MACADAMIA-CRUSTED HALIBUT WITH CILANTRO-LIME SAUCE

• 2 halibut filets (each 3/4 pound), cut in half down the center
• 1/2 cup macadamia nuts
• 1/3 cup panko crumbs (Japanese-style breadcrumbs)
• 1/4 cup unbleached white flour
• 1 large egg, well beaten or 1/4 cup egg substitute
• Canola cooking spray
• 2 tablespoons fresh lime juice
• 1/2 tablespoons light soy sauce
• 1 tablespoon finely chopped fresh cilantro
• 1 1/2 teaspoons minced fresh ginger
• 1 tablespoon minced shallot

Rinse halibut, then pat dry.

Place macadamia nuts in food processor and pulse to finely chop. Place chopped nuts in shallow bowl and stir in panko crumbs.

Place flour in a second shallow bowl and beaten egg in a third. Dredge each fish piece first in the flour (shaking off excess), then in the beaten egg, and then in the nut mixture. Make sure each fish portion is well-coated with the macadamia crust.

Coat both sides of each fish piece with canola cooking spray and place in hot skillet over medium-high heat. Cook the filets until both sides are golden and the flesh flakes easily (about 4 minutes each side).

While the fish is cooking, add the lime juice, soy sauce, cilantro, ginger and shallots to a small bowl and whisk until well blended. Serve each fish filet with a drizzle of the cilantro-lime sauce.

Makes 4 servings.

Per serving (using egg substitute): 301 calories, 33 g protein, 11 g carbohydrate, 12 g fat (1.8 g saturated fat, 7.8 g monounsaturated fat, 1.5 g polyunsaturated fat), 52 mg cholesterol, 1 g fiber, 357 mg sodium. Calories from fat: 39 percent. Omega-3 fatty acids 0.6 g. Omega-6 fatty acids .9 g. Weight Watchers points, 7

Elaine Magee's new book, "The Change of Life Diet and Cookbook," is being released in July. You can submit a recipe request at www.recipedoctor.com.