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Nutrition Facts
Nutrition facts per serving:
- Servings Per Recipe 2 servings
- Calories252
- Total Fat (g)11
- Saturated Fat (g)1
- Monounsaturated Fat (g)6
- Polyunsaturated Fat (g)3
- Cholesterol (mg)49
- Sodium (mg)142
- Carbohydrate (g)13
- Total Sugar (g)1
- Fiber (g)1
- Protein (g)25
- Vitamin C (DV%)2
- Calcium (DV%)6
- Iron (DV%)8
*Percent Daily Values are base on a 2,000 calorie diet
Crispy Almond Fish
Makes:
2 servings
Prep: 20 minutes
Bake: 4 minutes/1/2-inch thickness fish
Bake: 4 minutes/1/2-inch thickness fish
Ingredients
- Nonstick cooking spray
- 8 ouncesfresh or frozen skinless cod fish fillets
- 2 tablespoonsall-purpose flour
- 1 egg white, lightly beaten
- 1 tablespoonfat-free milk
- 2 tablespoonsfine dry bread crumbs
- 2 tablespoonsfinely chopped almonds
- 1/2 teaspoonsnipped fresh thyme
- 1 tablespooncanola oil
Directions
Preheat oven to 450°F. Lightly coat a 9x9x2-inch baking pan with nonstick coating; set aside. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut into two serving-size pieces, if necessary. Measure thickness of fish.
Place flour in a shallow dish or small bowl. In a second shallow dish whisk together egg white and milk. In a third shallow dish combine bread crumbs, almonds, and thyme. Coat both sides of fillets with flour. Dip fillets in the egg mixture; dip in bread crumb mixture to coat.
Place fish in prepared pan. Drizzle with oil. Bake until fish begins to flake when tested with a fork (allow 4 to 6 minutes per 1/2-inch thickness of fish).
