Cod - Almond Crusted

By BlueSchmoo

Nutritional Information
4 ounces: Calories 250 (Calories from Fat 100); Total Fat 11g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 50mg; Sodium 140mg; Total Carbohydrate 13g (Dietary Fiber 1g, Sugars 1g); Protein 25g Percent Daily Value*: Vitamin A 2%; Vitamin C 2%; Calcium 6%; Iron 8% Exchanges: 1 Starch; 0 Other Carbohydrate; 0 Vegetable; 3 Very Lean Meat; 1 1/2 Fat Carbohydrate Choices: 1 

Ingredients

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

Preparation

Step 1

prep time:20 min
start to finish:30 min

1. Preheat oven to 450°F. Lightly coat a 9x9x2-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).