Crispy Almond Fish

A light, yet flavorful coating of heart-healthy almonds keeps this breaded fish dinner low in calories.

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8 users rated this recipe an average rating of 2.5
Makes:
2 servings
Prep:
20 mins
Bake:
4 mins to 6 mins 450°F per 1/2 inch thickness of fish
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Crispy Almond 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

  1. 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.
  2. 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.
  3. 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)
    Per serving:
  • 252 kcal cal.,
  • 11 g fat
  • (1 g sat. fat,
  • 3 g polyunsaturated fat,
  • 6 g monounsatured fat),
  • 49 mg chol.,
  • 142 mg sodium,
  • 13 g carb.,
  • 1 g fiber,
  • 1 g sugar,
  • 25 g pro.
  • Percent Daily Values are based on a 2,000 calorie diet
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