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Almond-Topped Fish Recipe

"A co-worker gave me this recipe, but I didn't try it until recently. What a mistake it was to wait! It's easier than dipping, coating and frying...and the flavor is outstanding," notes Heidi Kirsch of Waterloo, Iowa. "Once you've tried this tender fish, you'll never go back to fried."
TOTAL TIME: Prep/Total Time: 30 min. YIELD:4 servings

Ingredients

  • 1 tablespoon butter
  • 1 small onion, thinly sliced
  • 4 cod or haddock fillets (6 ounces each)
  • 1 teaspoon seasoned salt
  • 1/2 teaspoon dill weed
  • 1/4 teaspoon pepper
  • 1/4 cup grated Parmesan cheese
  • 1/4 cup fat-free mayonnaise
  • 1 tablespoon minced fresh parsley
  • 1 tablespoon lemon juice
  • 2 tablespoons sliced almonds, toasted

Directions

  • 1. Place butter in a 13-in. x 9-in. baking dish; place in a 400° oven until melted. Spread butter over bottom of dish; cover with onion.
  • 2. Arrange fish over onion; sprinkle with salt, dill and pepper. Combine the Parmesan cheese, mayonnaise, parsley and lemon juice; spread over fish.
  • 3. Bake, uncovered, at 400° for 18-20 minutes or until fish flakes easily with a fork. Sprinkle with almonds. Yield: 4 servings.

Nutritional Facts

One serving (1 fillet) equals 223 calories, 7 g fat (3 g saturated fat), 86 mg cholesterol, 716 mg sodium, 4 g carbohydrate, 1 g fiber, 33 g protein. Diabetic Exchanges: 4 lean meat, 1 fat, 1/2 starch.

Wine Pairings

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.