Almond Crusted Fish

By dorchuk

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

Details

Servings 2
Cooking time 4mins

Preparation

Step 1

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).