|Skinless cod/Orange roughy fillets about 1/2 inch thick||1 Pound (Fresh Or Frozen)|
|All purpose flour||2 Tablespoon|
|Lemon pepper seasoning||1⁄4 Teaspoon|
|Skim milk||1 Tablespoon|
|Toasted sliced almonds||3 Tablespoon|
|Snipped parsley||1 Tablespoon|
|Lemon juice||1 Tablespoon|
Thaw fish, if frozen.
Cut into 4 equal portions.
Rinse; pat dry with paper towels.
In a shallow dish stir together the flour and lemon-pepper seasoning.
Generously brush both sides of the fish with the milk.
Dip into flour mixture; turn to coat.
Spray a cold large non-stick skillet with non-stick coating.
Preheat over medium heat.
Cook fish in hot skillet for 3 to 4 minutes or till the coating is golden.
Turn and cook for 3 to 4 minutes more or just till fish begins to flake easily.
Transfer fish to dinner plates; keep warm.
Remove skillet from heat.
If necessary, drain and scrape extra coating from skillet and discard.
Add the almonds and margarine to the skillet.
Stir over low heat till margarine is melted.
Stir in the parsley and lemon juice.
Spoon mixture over fish.
Serving size: Complete recipe
Calories 837 Calories from Fat 325
% Daily Value*
Total Fat 35 g54.3%
Saturated Fat 3.7 g18.4%
Trans Fat 0 g
Cholesterol 195.4 mg65.1%
Sodium 512.5 mg21.4%
Total Carbohydrates 35 g11.8%
Dietary Fiber 6.1 g24.5%
Sugars 2.9 g
Protein 94 g188.9%
Vitamin A 36.1% Vitamin C 52.6%
Calcium 21.3% Iron 31.4%
*Based on a 2000 Calorie diet