Almonds – nutty goodness | Diet and Exercise | Real Life Fitness | PhitZone

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!

Ingredients

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

Preparation

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