One of the easiest, most delicious ways to cook fish. We typically have this at least a couple of times a month. Our approach to this classic drew from Fish Amandine from Eating Well and Filet de passion amandine (recipe in French) at a local site.
- 1 filet of mild fish per person, thawed if frozen
- a small amount of egg white (just enough to dip fish in before breading them)
- ~1/4 c breading substance (whole wheat bread crumbs, cornmeal, flour, whatever you have)
- some dry spices & herbs for flavour (1/2 t dry mustard, 1-2 t total dried herbs like oregano, parsley, dill, onion powder, garlic powder … whatever you like and have on hand)
- salt & pepper
- ~10g sliced almonds per person
- ~10g grated parmesan per person
- ~5g melted butter per person (just melt a small amount to drizzle over at the end)
- Combine breading substance, spices & herbs
- Put egg white on one plate and breading on another. Dip both sides of each fish filet in egg white, then breading.
- Put filets in/on a pan that has been lightly oiled or lined with parchment. Sprinkle with sliced almonds.
- Bake at 450F for about 10-15 minutes until fish is nearly done. Remove fish briefly from oven, sprinkle with parmesan, drizzle with melted butter, return to oven for about 5 minutes, until done. Fish is done when it flakes easily with a fork.
However many servings of fish you choose to make.
Last time I made this, I made 3 servings in total, using 339g tilapia, 10g butter, 17g parmesan, 24g almonds, and 30g whole wheat bread crumbs. Each serving had: 248 calories, 8.9 g CHO, 1.6 g fibre, 26.8 g protein, 12.3 g fat. Exact nutrition will depend on your own choices of how much of each ingredient you actually put in.
Fish cooking time is really dependent on the type of fish, size of filet, and your oven. I usually start to check the fish at 8-10 minutes. If filets are differently-sized, put the biggest ones on the outside of the pan.
You can also start with the parmesan and butter on the fish from the beginning, it will toast the parmesan more intensely.