*Almond Crumbed Cod*
Serves 4 This is delicious, easy to make and low in fat. There is approximately 10g carbs per serving.
1 medium free range egg, lightly beaten 60ml semi skimmed milk (1/4 cup) 325g of fresh whole wheat bread crumbs (1 1/3 cups) 1 tsp dried basil 1/4 tsp each salt and black pepper 1 pound of cod fillets (can also use sole or haddock) 2 TBS lemon juice 2 TBS water 1 TBS soft butter, melted 3 TBS flaked almonds 3 TBS chopped Spring onions Preheat the oven to 220*C/425*F/ gas mark 7. Have ready a lightly greased baking sheet. Alternately you can line the baking sheet with baking paper. Beat the egg and water together in a shallow dish. Mix the crumbs, basil, salt and pepper together on a plate. Dip the fish fillets into the egg bath and then roll in the crumbs. Arrange in a single layer on the baking sheet. Whisk together the lemon juice, water and melted butter. Drizzle this over the fish. Sprinkle with the almonds. Bake, uncovered, for about 10 minutes, until the fish is opague and flakes easily. Sprinkle with the chopped spring onion and serve. |
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