Crunchy Almond Fish
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
16 oz. fresh, skinless cod fillets3 Tbsp. flour2 egg whites, room temp. if possible2 Tbsp. fat free milk3 Tbsp. fine, dry bread crumbs2 Tbsp. finely chopped almonds1 tsp. dried thyme 1 Tbsp. olive oil
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.
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.
Nutritional Info 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
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