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Nutrition Facts
Nutrition facts per serving:
- Calories 252
- Protein(gm)25
- Carbohydrate(gm)13
- Fat, total(gm)11
- Cholesterol(mg)49
- Saturated fat(gm)1
- Monosaturated fat(gm)6
- Polyunsaturated fat(gm)3
- Dietary Fiber, total(gm)1
- Sugar, total(gm)1
- Vitamin A(IU)49
- Vitamin C(mg)1
- Thiamin(mg)0
- Riboflavin(mg)0
- Niacin(mg)3
- Pyridoxine (Vit. B6)(mg)0
- Folate(µg)32
- Cobalamin (Vit. B12)(µg)1
- Sodium(mg)142
- Potassium(mg)571
- Calcium(DV %)61
- Iron(DV %)1
Crispy Almond Fish
Bake: 4 mins to 6 mins 450°F per 1/2 inch thickness of fish
Ingredients
- Nonstick cooking spray
- 8 ounces fresh or frozen skinless cod fish fillets
- 2 tablespoons all-purpose flour
- 1 egg white, lightly beaten
- 1 tablespoon fat-free milk
- 2 tablespoons fine dry bread crumbs
- 2 tablespoons finely chopped almonds
- 1/2 teaspoon snipped fresh thyme
- 1 tablespoon canola oil
Directions
Preheat oven to 450 degrees 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).
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