75% less sat fat • 76% less sodium
8 ounces fresh or frozen skinless cod fillets (I prefer Tilapia)
2 tablespoons 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
What to do:
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).
Note: I made this recipe last evening and thought the taste was bland. Feel free to add more seasoning to this recipe to spice it up a bit.
Provided by www.eatbetteramerica.com
