*Serves 4
Per Serving: Calories 209, Protein 26g, Total Fat 8.5g, Carbs 6.5g, Fiber 1g
Ingredients:
4 (4 ounce) fresh or frozen skinless tilapia, trout or halibut fillets, 1/2- to 1-inch thick
¼ cup buttermilk
½ cup fine dry bread crumbs
2 tablespoons chopped fresh parsley or 2 teaspoons dried parsley flakes
½ teaspoon dry mustard
¼ cup sliced almonds, coarsely chopped
2 tablespoons grated Parmesan cheese
1 tablespoon butter, melted
Crushed red pepper, Salt & Pepper to taste
Instructions:
Thaw fish, if frozen. Preheat oven to 450 degrees F.
Grease a shallow baking pan. Rinse fish; pat dry.
Pour buttermilk into a shallow dish.
In another shallow dish, combine bread crumbs, parsley, dry mustard and salt.
Dip fish into buttermilk, then into crumb mixture, turning to coat. Place coated fish in the prepared baking pan.
Sprinkle fish with almonds and Parmesan cheese; drizzle with melted butter. Sprinkle with crushed red pepper.
Bake 4 to 6 minutes or until fish flakes easily when tested with a fork.