Almond Crusted Fish

This meal combines heart healthy fish and almonds.

2 lb  Mild white fish fillets (orange roughy, sole, Pollock, perch, etc) cut into eight 4oz pieces

1/3 c Sliced almonds, crushed

1 ½ T Margarine melted

1 T Lemon or lime juice

1 T Grated lemon or lime rind (optional)

1 tsp Worcestershire sauce

1 tsp Paprika

¼ tsp Pepper

Preheat oven to 400 degrees.  Coat an 11x15 inch baking pan with non-stick spray.  Rinse and pat fish dry with paper towels.  Arrange in a single layer in baking dish.  In a small bowl, mix almonds, margarine, lemon juice, lemon rind, Worcestershire sauce, paprika and pepper.  Top fillets with above mixture, spreading evenly.  Bake 12-15 minutes or until fish flakes easily.

Serves 8.  Per 4oz portion:  150 calories, 5 g fat, 1 g saturated fat, 55 mg cholesterol, 130 mg sodium, 1 g carbohydrate, 22 g protein.

Recipe form “Dining with Diabetes” program

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