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Prep 15min
Total15min
Ingredients5
Servings2
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Ingredients
2
tablespoons all-purpose flour
1/2
teaspoon lemon-pepper seasoning
1/2
teaspoon dried parsley flakes
1/8
teaspoon garlic powder
2
halibut steaks (6 oz each), about 3/4 inch thick
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Steps
1
In pie pan or shallow bowl, combine flour, lemon-pepper seasoning, parsley and garlic powder; mix well. Coat both sides of halibut with flour mixture; shake off excess.
2
Generously spray small nonstick skillet with nonstick cooking spray. Heat over medium-high heat until hot. Add halibut; cook 1 to 2 minutes on each side or until browned. Reduce heat to medium; cook 8 to 10 minutes or until fish flakes easily with fork, turning once.
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Nutrition Facts
Serving Size:1/2 of Recipe
Calories
250
Calories from Fat
70
Total Fat
8g
12%
Saturated Fat
1g
5%
Cholesterol
60mg
20%
Sodium
250mg
10%
Total Carbohydrate
6g
2%
Dietary Fiber
0g
0%
Sugars
0g
Protein
39g
% Daily Value*:
Vitamin A
6%
6%
Vitamin C
0%
0%
Calcium
8%
8%
Iron
10%
10%
Exchanges:
1/2 Starch; 5 1/2 Very Lean Meat; 1/2 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.
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