Almonds – nutty goodness

Almondy goodness

Mentioned ten times in the Bible, almonds have been a favorite in many cultures for centuries. With good cause. They taste great, and are oh-so very good for you.

Almonds are good for your heart. They are high in monounsaturated fat. There are other big scientific-type words that basically mean that these things are just flat-out good for your heart.

Almonds are good for you in other ways as well – vitamin E, magnesium, potassium, zinc, iron, and fiber. They’re also a good source of calcium. Oh wait, I’m not done – talk about a fantastic source of protein, but with little carbohydrates.

Keep in mind that almonds are high in calories. Eating them every day is a good thing. Moderation is key, as with everything else.

Recipe – Almond Crusted Cod

You can use pretty much any fish that you wish. This recipe started out with tilapia, but I’m not a fan. After some changes, this is what I’ve come up with. Enjoy!


4 cod fillets
½ cup almonds (chopped – a coffee grinder does an awesome job)
¼ cup flour (I like whole wheat flour, but an AP flour will work in a pinch)
1 egg
¼ cup milk
½ tbsp salt
4 tbsp extra virgin olive oil

Combine ½ cup of crushed almonds with flour, and move to a shallow bowl.
Make an egg wash by combining the egg and milk, and beat with a fork until the egg is incorporated with the milk.
Dip fish fillets in egg-wash, and drudge fish fillets in almond flour.
Heat a large skillet with olive oil.
Cook fish fillets for approximately 4-5 minutes per side, or until golden brown.

Nutrition Facts

Number of servings 4
Amount per serving
Calories 428.5
Fat 23.1g
Saturated Fat 3.3g
Polyunsaturated Fat 4.1g
Monounsaturated Fat 14.6g
Cholesterol 152.9mg
Sodium 163mg
Carbohydrate 8.8g
Protein 19.6g

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2 Responses to “Almonds – nutty goodness”

  1. Anne says:

    Oh that looks nummy. Cals are a little high, but paired with some steamed veggies, this could be doable. Thanks!

  2. Ralph says:

    Mentioned 10 times in The Bible? I gotta look up where. I love almonds but don’t eat them as much as I should. Not much of a cook but I’m going to give this recipe a try. Thanks!

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