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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
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Crispy Almond Fish

Makes: 2 servings
Prep: 20 minutes
Bake: 4 minutes/1/2-inch thickness fish
 

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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).

Crispy Almond Fish


 
 
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