Recipe: Almond Crusted White Fish

There are many varieties of white fish available at the local market. Any type of white fish fillets can be used for this recipe; try tilapia, snapper or perch. The breading is added in three steps for layers of flavor. Other nuts can be substituted for the almonds; try pecans or walnuts. This breading method can also be used with other foods like chicken or pork.

This recipe comes to you from Chef Beth at Caregivers Kitchen.  It makes four 5-ounce servings; each serving supplies 1 carb choice, 390 calories and 210 mg of sodium.

• 4 (4 oz.) white fish fillets, thawed 
• 2 eggs, beaten
• ¾ c. all-purpose flour 
• 2 tsp. lemon pepper
• ¼ c. bread crumbs
• ½ c. whole almonds or almond flour
• ¼ c. grated Parmesan cheese 
• cooking spray
• salt and pepper, to taste

1.       Preheat oven to 400°F. Spray a baking sheet with cooking spray.

2.       Make the almond crust by blending lemon pepper, bread crumbs, almonds and Parmesan cheese in a food processor until finely ground. Pour into a disposable plate.

3.       Lightly beat 2 eggs and pour into a disposable plate.

4.       Pour flour into another disposable plate.

5.       Season each fillet with salt and pepper. Dip fish fillet into flour, followed by egg and into almond crust. Place on a baking sheet.

6.       Spray tops of fish with cooking spray. Bake for 12-15 minutes or until flesh turns white, flakes and reaches 145°F.

CONTAINS: WHEAT, MILK, EGGS, ALMONDS, FISH