Fish is a great choice for quick dinners--most fillets cook to perfection in less than 10 minutes. You can use pecans, walnuts, or pine nuts in place of hazelnuts. To streamline prep, roast the asparagus together with the suggested potato side dish. Serve with Roasted Red Potatoes.
1. Preheat oven to 400?.
2. Heat butter and 1 teaspoon oil in a large nonstick skillet over medium-high heat. Brush tops of fish fillets with egg white; sprinkle fish evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper. Coat tops of fish with nuts, pressing gently to adhere. Place half of fish, nuts side down, in pan; cook 3 minutes or until browned. Turn fish over; cook 4 minutes or until desired degree of doneness.
3. Combine remaining 1 teaspoon olive oil, garlic, and asparagus on a jelly-roll pan coated with cooking spray; toss to combine. Sprinkle with remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, and thyme. Bake at 400? for 8 minutes or until crisp-tender. Serve with fish and lemon wedges.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (428g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 227 (52%)|
|Amt Per Serving||% DV|
|Total Fat 25.2g||34 %|
|Saturated Fat 4.4g||22 %|
|Monounsaturated Fat 13.1g|
|Polyunsanturated Fat 5.7g|
|Cholesterol 62.1mg||19 %|
|Sodium 132.3mg||5 %|
|Potassium 1280.3mg||34 %|
|Total Carbohydrate 19.6g||6 %|
|Dietary Fiber 9.2g||37 %|
|Sugars, other 10.5g|
|Protein 42.5g||61 %|
Powered by: USDA Nutrition Database
Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 437
Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.
There are no reviews yet. Be the first!