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Almond-Crusted Fish

  • Prep 20 min
  • Total 30 min
  • Ingredients 8
  • Servings 2

Ingredients

8
ounces fresh or frozen skinless cod fillets
2
tablespoons Gold Medal™ all-purpose flour
1
egg white
1
tablespoon fat-free milk
2
tablespoons Progresso™ bread crumbs
2
tablespoons finely chopped almonds
1/2
teaspoon snipped fresh thyme
1
tablespoon canola oil

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 4 Ounces
Calories
250
Calories from Fat
100
% Daily Value
Total Fat
11g
0%
Saturated Fat
1g
0%
Trans Fat
0g
Cholesterol
50mg
0%
Sodium
140mg
0%
Total Carbohydrate
13g
0%
Dietary Fiber
1g
0%
Sugars
1g
Protein
25g
% Daily Value*:
Vitamin A
2%
2%
Vitamin C
2%
2%
Calcium
6%
6%
Iron
8%
8%
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.

Expert Tips

75% less sat fat • 76% less sodium than the original recipe. Mild white cod dresses up deliciously with a coat of herbed crumb-and-nut coating.

Directions

  • 1 Preheat oven to 450° F. Lightly coat a 9 x 9 x 2-inch baking pan with nonstick cooking spray; set aside. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut fish into two serving-size pieces, if necessary. Measure thickness of fish.
  • 2 Place flour in a shallow dish or small bowl. In another 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 fish 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).

75% less sat fat • 76% less sodium than the original recipe. Mild white cod dresses up deliciously with a coat of herbed crumb-and-nut coating.

Rate and Comment

75% less sat fat • 76% less sodium than the original recipe. Mild white cod dresses up deliciously with a coat of herbed crumb-and-nut coating.