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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 223.3
  • Total Fat: 6.2 g
  • Cholesterol: 62.5 mg
  • Sodium: 170.6 mg
  • Total Carbs: 9.2 g
  • Dietary Fiber: 0.9 g
  • Protein: 30.5 g

View full nutritional breakdown of Crunchy Almond Fish calories by ingredient
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Crunchy Almond Fish

Submitted by: GARDENTEACHER

Introduction

Baked cod with a lightly seasoned coating of thyme, breadcrumbs and finely chopped almonds. An easy, non-smelly fish dish that looks pretty and tastes great. From Taste of Home Healthy Cooking. Baked cod with a lightly seasoned coating of thyme, breadcrumbs and finely chopped almonds. An easy, non-smelly fish dish that looks pretty and tastes great. From Taste of Home Healthy Cooking.
Number of Servings: 4

Ingredients

    16 oz. fresh, skinless cod fillets
    3 Tbsp. flour
    2 egg whites, room temp. if possible
    2 Tbsp. fat free milk
    3 Tbsp. fine, dry bread crumbs
    2 Tbsp. finely chopped almonds
    1 tsp. dried thyme
    1 Tbsp. olive oil

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Directions

Preheat oven to 459 degrees fahrenheit. Lightly coat a 9 x 9 baking pan with cooking spray. (I used a baking pan with a rack in it).
Cut fish into 4 portions if possible, or use whole fillets. Pat fish fillets dry and measure thickness of fillets.
Place flour in a shallow dish or bowl. Place eggwhites and milk in a second bowl. Whisk the egg whites and milk until frothy. In a third bowl, combine bread crumbs, almonds and thyme. Coat both sides of fillets with the flour. Dip the fillets in the eggwhite/milk mixture and then dip in bread crumb mixture. Place fillets in baking pan. Drizzle fillets with 1 tablespoon of olive oil. (I drizzle it from the measuring spoon for bettter control.) Bake fillets at 450 degrees until fish flakes with a fork. Allow 4 to 6 minutes per 1/2 inch thickness of fisk and test slightly before time is up.


Serving Size: 4 4 oz servings

Number of Servings: 4

Recipe submitted by SparkPeople user GARDENTEACHER.






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