Mild white cod dresses up deliciously with a coat of herbed crumb-and-nut coating.
Here's the skinny:
1 tablespoon shortening >
nonstick cooking spray
1 egg, lightly beaten >
1 egg white
2 tablespoons whole milk >
1 tablespoon fat-free milk
1/4 cup fine dry bread crumbs >
2 tablespoons Progresso® bread crumbs
1/4 cup finely chopped almonds >
2 tablespoons finely chopped almonds
1/2 teaspoon seasoned salt >
1/2 teaspoon snipped fresh thyme
2 tablespoons cooking oil for frying >
1 tablespoon canola oil
Nutritional Highlights
460 (before)
250 (after)
30 g (before)
11 g (after)
4 g (before)
1 g (after)
160 mg (before)
50 mg (after)
580 mg (before)
140 mg (after)
Nonstick cooking spray
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
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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.
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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.
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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).
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Nutritional Information
4 ounces fish:
Calories 250 (Calories from Fat 100); Cholesterol 50mg; Sodium 140mg; Total Carbohydrate 13g (Dietary Fiber 1g, Sugars 1g); Protein 25g
% Daily Value
Vitamin A 2; Vitamin C 2; Calcium 6; Iron 8
Exchanges
1 Starch, 3 Very Lean Meat
Carbohydrate Choices
1
