Recipe finder
Crispy Almond Fish
- 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