I prepared cod last weekend and used crushed almonds mixed with fresh parsley as a substitute for unhealthy fried breading. I served the fish with stir fried broccoli, red peppers, mushrooms, and onions. Each serving of cod as prepared has approximately 200 calories.
Almond Crusted Cod
4 cod fillets (about 4 ounces each, rinsed and patted dry, I used 2 large 8 ounce fillets)
1/2 cup sliced almonds
2 Tablespoons fresh parsley
1/8 tsp. paprika
2 teaspoons lemon zest
2 teaspoons fresh lemon juice
Preheat the oven to 425 degrees. Line a 13x9x2 pan with aluminum foil and spray with non-stick cooking spray.
Place the rinsed fish fillets in a single layer in the pan.
I used a mini chopper to chop the almonds and combined them with the fresh parsley. This helped to grind the almonds into a fine coating for the fish. Next, in a small bowl combine the almond mixture with the paprika and lemon zest. Sprinkle the mixture over the fish fillets. Use a spoon to gently press the mixture so that it adheres to the fish. Sprinkle with pepper if desired. Save the fresh lemon juice to drizzle on the fish when it is removed from the oven.
While the fish was baking in the oven, I stir fried some fresh broccoli, red peppers, mushrooms, carrots and onions to serve with the meal.