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Crispy Almond Fish

Makes: 2 servings
Prep 20 mins Bake 450°F 4 mins to 6 mins  per 1/2 inch thickness of fish
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)
  • 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 (g) 32,
  • Cobalamin (Vit. B12) (g) 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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