marsha-tbay
Well-known member
Almond-Crusted Fish - Diabetic
1 pound mild or white fish fillets (sole, flounder, orange roughy, etc.)
1/3 cup sliced almonds
2 tablespoons reduced-fat margarine, melted
2 tablespoons lemon or lime juice
1 teaspoon Worcestershire sauce
1/2 teaspoon paprika
1/4 teaspoon pepper
Nonfat vegetable spray
Preheat oven to 375 F. Coat a 9-by-13-inch baking pan with spray.
Rinse fish and pat dry, then arrange in pan in a single layer.
In a small bowl, mix almonds, margarine, lemon/ lime juice, Worcestershire sauce, paprika and pepper.
Top fillets with above mixture, spreading evenly.
Bake 12-15 minutes or until fish flakes easily.
Makes four servings.
Nutrition information per serving: 208 calories, 80 calories from fat, 9 g fat, 1 g saturated fat, 77 mg cholesterol, 2 g carbohydrates, 199 mg sodium
This recipe created by Edie Sutton, educator Purdue Univ. Extension. Shared by Jamie, Healthy Tastes group
1 pound mild or white fish fillets (sole, flounder, orange roughy, etc.)
1/3 cup sliced almonds
2 tablespoons reduced-fat margarine, melted
2 tablespoons lemon or lime juice
1 teaspoon Worcestershire sauce
1/2 teaspoon paprika
1/4 teaspoon pepper
Nonfat vegetable spray
Preheat oven to 375 F. Coat a 9-by-13-inch baking pan with spray.
Rinse fish and pat dry, then arrange in pan in a single layer.
In a small bowl, mix almonds, margarine, lemon/ lime juice, Worcestershire sauce, paprika and pepper.
Top fillets with above mixture, spreading evenly.
Bake 12-15 minutes or until fish flakes easily.
Makes four servings.
Nutrition information per serving: 208 calories, 80 calories from fat, 9 g fat, 1 g saturated fat, 77 mg cholesterol, 2 g carbohydrates, 199 mg sodium
This recipe created by Edie Sutton, educator Purdue Univ. Extension. Shared by Jamie, Healthy Tastes group