Almond Crusted Baked Cod

7 30 280
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 2
Almond Crusted Baked Cod
Health Rating
High protein fish with mild flavor, light and nutritious! Grain-Free

Ingredients


1/3 cup Almond flour/meal, Bob's Red Mill
1/4 tsp Salt and pepper
1/4 tsp Garlic powder
1/4 tsp, ground Thyme, dried
1 medium egg Egg
2 fillet (6oz) Atlantic Cod
1/2 whole lemon(s) Lemon juice

Instructions


1. Preheat oven to 425 F. Prepare a baking dish by lining it with parchment paper.

2. In a shallow bowl, combine the almond meal, salt, pepper, garlic and thyme. Give the mixture a gentle stir.

3. In a medium sized bowl or dish, combine the egg and lemon juice, whisk both ingredients together until the mixture is well combined.

4. Dredge each fish fillet in the egg mixture then coat with the almond meal mixture. Lay flat on the parchment paper.

5. Depending on thickness, bake for 15-20 minutes or until an internal temperature of 145F,

Serve and enjoy!

Nutrition Facts

Per Portion

Calories 280
Calories from fat 111
Calories from saturated fat 14.2
Total Fat 12.3 g
Saturated Fat 1.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 1.1 g
Cholesterol 158 mg
Sodium 270 mg
Potassium 749 mg
Total Carbohydrate 5.3 g
Dietary Fiber 2.1 g
Sugars 1.0 g
Protein 37 g

Dietary servings

Per Portion


Meat 1.9
Meat Alternative 0.9

Energy sources


Pygal8%400.6130624088946109.7054271472855339%466.842569692554207.586921354878653%292.63071358652485203.165187787194538%39%53%CarbohydratesFatProtein

Notes:

Quick Tips

serve with a side of asparagus or green beans


Nutritional Highlights

Cod

is high in omega 3 fatty acids and high in protein, it is also a significant source of vitamins A, C and E and contains multiple B vitamins

 

Recipe from:
Lunch
Main