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Healthified Almond-Crusted Fish

Healthified Almond-Crusted Fish
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Based on 13 ratings

75% less sat fat • 76% less sodium than the original recipe—see the comparison. Mild white cod dresses up deliciously with a coat of herbed crumb-and-nut coating.
Prep Time:20 min
Start to Finish:30 min
makes:2 servings
8ounces fresh or frozen skinless cod fillets
2tablespoons Gold Medal® all-purpose flour
1egg white
1tablespoon fat-free milk
2tablespoons Progresso® bread crumbs
2tablespoons finely chopped almonds
1/2teaspoon snipped fresh thyme
1tablespoon canola oil
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).
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 
*Percent Daily Values are based on a 2,000 calorie diet.
 
1 Review

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Tastless
The fish looks impressive and beautiful once it is cooked, but it didn't have any taste at all. If I were to make this again, I would probably marinate the cod beforehand to give it some flavor. Or at the very least, rub it in some salt or garlic. We made it with a mixed spring salad with chopped apples, feta cheese, glazed almonds, dried cranberries and vinaigrette which we found was a great accompaniment.
Posted at 3:17 PM on March 19 2010 by faith4keep
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