Crispy Almond Fish

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Published on Midwest Living (http://www.midwestliving.com)

Crispy Almond Fish

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Makes: 2 servings
Prep 20 mins
Bake 4 mins to 6 mins 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).

Nutrition Facts

(Crispy Almond Fish)

Servings Per Recipe 2, Cobalamin (Vit. B12) (µg) 1, Riboflavin (mg) 0, Niacin (mg) 3, cal. (kcal) 252, vit. C (mg) 1, pro. (g) 25, Thiamin (mg) 0, sodium (mg) 142, carb. (g) 13, Potassium (mg) 571, vit. A (IU) 49, Fat, total (g) 11, calcium (mg) 61, sugar (g) 1, chol. (mg) 49, iron (mg) 1, sat. fat (g) 1, Monosaturated fat (g) 6, Polyunsaturated fat (g) 3, fiber (g) 1, Pyridoxine (Vit. B6) (mg) 0, Folate (µg) 32

Source URL (retrieved on June 20, 2013): http://www.midwestliving.com/recipe/crispy-almond-fish/

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