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.

Mary Drennen
Recipe by Cooking Light

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Read the full recipe after the video.

Recipe Summary

hands-on:
28 mins
total:
28 mins
Yield:
Serves 4 (serving size: 1 fish fillet, about 5 asparagus spears, and 1 lemon wedge)
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 400°.

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  • 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.

  • 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.

Chef's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Nutrition Facts

356 calories; fat 18.1g; saturated fat 3.4g; mono fat 10.2g; poly fat 2.8g; protein 41.2g; carbohydrates 8.2g; fiber 4g; cholesterol 62mg; iron 4.7mg; sodium 424mg; calcium 131mg.