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- 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
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).
- Servings Per Recipe 2,
- cal. (kcal) 252,
- Fat, total (g) 11,
- chol. (mg) 49,
- sat. fat (g) 1,
- carb. (g) 13,
- Monosaturated fat (g) 6,
- Polyunsaturated fat (g) 3,
- fiber (g) 1,
- sugar (g) 1,
- pro. (g) 25,
- vit. A (IU) 49,
- vit. 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 (mg) 61,
- iron (mg) 1,
- Percent Daily Values are based on a 2,000 calorie diet
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