Parmesan-crusted halibut with spicy sprouts

Directions

1. Step 1

   Wash hands with soap and warm water for at least 20 seconds. Wash and dry all surfaces and equipment used for food preparation. Gently rinse parsley, lemon and Brussel sprouts under cool running water before preparing these ingredients.

2. Step 2

   Preheat oven to 425°F (220°C) and place oven rack in upper third of oven. Coat baking sheet with canola oil cooking spray and set aside.

3. Step 3

   Prepare 3 shallow bowls. In the first bowl, place the flour. In the second bowl, combine egg whites and milk. In the third bowl, combine corn flakes and parsley.

4. Step 4

   Do not rinse raw fish prior to using. Sprinkle halibut with pepper and garlic powder. Using clean hands, lightly dust each fillet with flour, then dip in the egg mixture, then coat with corn flake mixture. Place on a baking sheet. Do not reuse the dredging mixtures that were used on raw foods. Sprinkle each fillet with 1 tbsp (15 mL) Parmesan cheese and bake for 15 to 17 minutes until the fish reaches an internal temperature of 158°F (70°C) when checked with a digital food thermometer. Set aside and keep warm.

5. Step 5

   In large bowl, toss Brussels sprouts with 1 tbsp (15 mL) canola oil, red pepper flakes, garlic powder and Parmesan cheese. Transfer to another baking sheet that has been coated with canola oil cooking spray and roast for 10 minutes at 425°F (220°C) until tender, turning every 2-3 minutes.

6. Step 6

   Serve halibut with roasted Brussel sprouts and fresh lemon wedges.

7. Step 7

   Put away any leftovers into the fridge within 2 hours or sooner if they are in a warm location. Reheat to an internal temperature of 165°F (74°C) and discard uneaten leftovers after they have been reheated.