Sunday, November 10, 2013


Welcome to my "Simply 123 Allergy Free" blog! I am going to show you easy, delicious, and  healthy seasonal gluten, dairy and soy free recipes many of which can be made in one dish. 

Tonight's dinner is Pecan Crusted Halibut Fillet  with Healthy Sauteed Kale and Quinoa. I think you will be pleasantly surprised when you see how quick and easy this is to prepare. 

Pecan Crusted Halibut Fillet

Ingredients: ( Serves 4)

  • 4 small halibut fillets
  • 4 tablespoons tablespoons of your favorite GF Dijon mustard  
  • 3 tablespoons honey
  • 1/3 cup of GF panko flakes  Note: My favorite brand is "Jeff Nathan Creations All Natural Gluten Free PANKO Flakes" which are GF, Soy Free and Milk Free.
  • 1/3 cup chopped pecans
  • 5 teaspoons chopped fresh parsley
  • 1/4 cup Earth Balance Soy Free natural buttery spread Note: This is the one in the red tub and is marked GF, Soy Free and Dairy Free.
  • pinch of salt
  • pepper (to taste) 

  1. Preheat oven to 400 degrees
  2. In a bowl melt the Earth Balance buttery spread, and mix in the honey, mustard
  3. In a baking dish, add the halibut fillets and cover with the mixture from the above step
  4. In a bowl mix the panko flakes, pecans, parsley, salt and pepper and sprinkle on the halibut
Bake halibut until flaky (about 17 minute )

Serve with sauteed kale and quinoa for a " Simply 123 Allergy Free" meal. Bon Appetite!

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