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Friday, April 18 2014

Skip the frying for this fish recipe. Buttermilk breaded fish becomes toasty in a hot oven and keeps this fish dinner low in calories.

Toasted Almond-Topped Fish
Recipe from 
Servings: 4
Prep Time: 15 mins
  • 1    pound   fresh or frozen fish fillets or steaks
  • 1/4   cup   buttermilk
  • 1/2   cup   fine dry bread crumbs
  • 2    tablespoons   snipped fresh parsley or 2 teaspoons dried parsley flakes
  • 1/2   teaspoon   dry mustard
  • 1/4   teaspoon   salt
  • 1/8   teaspoon   pepper
  • 1/4   cup   sliced almonds, coarsely chopped
  • 2    tablespoons   butter or margarine, melted
  •     Scored cucumber slices (optional)
  •     Curly endive (optional)
  •     Pitted ripe olives (optional)
  •     Lemon wedges (optional)
Thaw fish, if frozen. If using fillets, separate fillets, or cut fillets or steaks into 4 serving-size portions. Rinse and pat dry with paper towels. Measure thickness of fish. (To measure thickness of fish fillets or steaks, place a ruler against the thickness part of the fish. Use this measurement to calculate the cooking time for fish. Generally allow 4 to 6 minutes for each 1/2 inch thickness of fish.)
Pour buttermilk into a shallow dish. In another shallow dish combine bread crumbs, parsley, dry mustard, salt, and pepper. Dip fish into buttermilk. Then roll fish in crumb mixture. Place coated fish in a greased shallow baking pan.
Sprinkle fish with coarsely chopped almonds. Drizzle melted butter or margarine over fish. Bake in a 500 degree F oven until golden and fish flakes easily with a fork. Allow 4 to 6 minutes for each 1/2 inch of thickness.
To serve, transfer fish to a warm serving platter; garnish with cucumber slices, endive, and ripe olives, if desired. Serve with lemon wedges, if desired. Makes 4 servings.

nutrition information
Per Serving: cal. (kcal) 252, Fat, total (g) 13, chol. (mg) 71, sat. fat (g) 5, carb. (g) 10, Monosaturated fat (g) 5, Polyunsaturated fat (g) 2, fiber (g) 1, sugar (g) 2, pro. (g) 25, vit. A (IU) 340.13, vit. C (mg) 4.13, Thiamin (mg) 0.12, Riboflavin (mg) 0.19, Niacin (mg) 3.55, Pyridoxine (Vit. B6) (mg) 0.25, Folate (µg) 16.13, Cobalamin (Vit. B12) (µg) 1.65, sodium (mg) 582, Potassium (mg) 509, calcium (mg) 90.87, iron (mg) 1.44, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 09:48 am   |  Permalink   |  0 Comments  |  Email

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