MAKES: 2 SERVINGS
PREP: 30 MINS
BAKE: 15 MINS 450°F + 4 MINUTES PER 1/2-INCH THICKNESS
8 ounces fresh or frozen skinless cod fillets
Nonstick cooking spray
1 medium white- or yellow-flesh potato or sweet potato (5 to 6 ounces),* cut crosswise into 1/8-inch slices
1/8 teaspoon garlic salt
2 tablespoons all-purpose flour
1 egg white, lightly beaten
1 tablespoon fat-free milk
2 tablespoons fine dry bread crumbs
2 tablespoons finely chopped almonds
1/2 teaspoon snipped fresh thyme
1 tablespoon canola oil
Snipped fresh thyme (optional)
- Thaw fish, if frozen. Preheat oven to 450 degrees F. Line a large baking sheet with foil; coat foil with cooking spray. Lightly coat a 9x9x2-inch baking pan with cooking spray. Set pans aside. Rinse fish; pat dry with paper towels. Cut into two serving-size pieces, if necessary. Measure thickness of fish.
- For potato crisps, arrange potato slices in a single layer on the prepared baking sheet. Coat potato slices with cooking spray; sprinkle with garlic salt.
- Bake potato slices for 15 to 20 minutes or until browned and crisp. (If any slices brown more quickly than others, remove from baking sheet and keep warm.)
- Meanwhile, place flour in a shallow dish. In a second shallow dish combine egg white and milk. In a third shallow dish combine bread crumbs, almonds, and the 1/2 teaspoon thyme. Dip fish into flour, turning to coat. Dip into egg mixture, then into crumb mixture to coat.
- Place fish in the prepared baking pan. Drizzle with oil. Bake for 4 to 6 minutes per 1/2-inch thickness of fish or until fish flakes easily when tested with a fork. Serve fish with potato crisps. If desired, sprinkle with additional thyme.
From the Test Kitchen
For two-color potato crisps, use half of a white-flesh potato and half of a yellow-flesh potato or sweet potato.
Nutrition Facts (Crispy Almond Fish with Potato Crisps)
Per serving: 307 kcal , 11 g fat (1 g sat. fat , 3 g polyunsaturated fat , 6 g monounsaturated fat ), 49 mg chol. , 206 mg sodium , 25 g carb. , 3 g fiber , 2 g sugar , 27 g pro.