Fish Fry…and yup…it’s healthy :)

This is actually an almond encrusted, breaded Cod filet.   It’s breaded with a brown rice flour and fried in a drizzle of EVOO.

I also made a quick side of asparagus to go with it.

Since this was my 1st time making fried fish, I will give you tips on what I would do differently 🙂


  • 2 Cod Fillets (I buy my cod at SAMs Club.  They are individually wrapped for easier thawing).
  • 1 egg white
  • roughly 1/2 cup of brown rice flour (or you can use coconut flour)
  • approx 2 oz almonds
  • EVOO
  • asparagus spears for a side dish 🙂


Prepare your workspace.  1 egg white in a dish.  Brown rice flour in another dish (add any spices or salt and pepper now).  Skillet.

In a small sandwich bag, add about 2 oz of almonds.  Crush with the edge of a sauce pan.  (I would have crushed it much finer…except my 5 yr old was yelling at me to stop because she couldn’t hear her cartoons).  It is better to crush it well so that it sticks to the top of the fish.

In a skillet at medium heat, heat up a drizzle of EVOO.  In the meanwhile…dredge your fish fillet in the egg white (cover all sides).  Then in the flour (cover all sides).  Repeat once more.  Layer your crushed almonds on top of fish and press into the breading.  Because mine weren’t crushed as well…some of my almonds fell to the side…which actually turned out to be quite tasty as well!  Once pan is hot, add fish.  Cover.  Cook on medium heat until fish browns and gets nice and crusty on the bottom.  Flip and cook other side until breading is crispy and fish is white and flaky.  Whatever almonds fell off to the side…just sprinkle on top of your plated fish.

**NOTE:  It is better to find a fillet that is fairly flat…so that it cooks easier on both sides.  My cod was sort of oblong and curvy on the sides…and I had to play with it so that the breading would cook on all sides.  Took way to much effort.  lol**  Next time…flat fish!!  Like tilapia or a flatter cod.  hahahaa

As for the asparagus…simple.  Grab a handful, rinse, break off wooded end stems and then break into bite sized pieces.  Add to a bowl with enough water to cover asparagus and microwave for 2-3 minutes.  Drain.  Eat.

2 thoughts on “Fish Fry…and yup…it’s healthy :)

  1. Sandra, this recipe sounds amazing and your pictures are mouth watering! Thank you for sharing such a terrific, heart-healthy recipe, and easy tips for steaming asparagus in the microwave. Enjoy the rest of your summer! – Ramona from Sam’s Club

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