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Serves 4 / Browned butter adds deep, rich flavor to just about anything—and you don’t need much. Ingredient tip: Panko (Japanese) bread crumbs can be found in the baking or Asian section; or make your own bread crumbs by whirling the heel of any bread loaf in your food processor. Freeze extra for later use. Prep tip: If you don’t care for the seasonings here, substitute any that suit your fancy: oregano, thyme, dried basil, parsley, even a little tarragon.
1/4 cup sliced almonds
1 cup panko or regular bread crumbs
1/2 teaspoon garlic salt
1/2 teaspoon paprika
1 egg, beaten
1/4 cup reduced-fat buttermilk or milk
1 1/2 tablespoons unsalted butter
1 tablespoon olive oil
1 pound tilapia fillets (or any mild fish, such as snapper or trout)
1 lemon, quartered
1. Using a food processor, finely grind almonds. Combine in a shallow dish with bread crumbs and spices. In a separate shallow dish, whisk egg and buttermilk or milk.
2. Over medium heat, melt butter in a frying pan large enough to hold fish fillets without crowding (use two pans if necessary). When butter is nicely browned (about 8 minutes), add olive oil. Rinse fish fillets and pat dry. Roll thoroughly in egg-milk mixture, and then dredge in bread-crumb mixture. Add to hot pan. Cook, without disturbing, until browned (about 6 minutes); then flip and cook other side until just opaque. Serve with a squeeze of fresh lemon.
PER SERVING: 295 cal, 42% fat cal, 14g fat, 4g sat fat, 108mg chol, 28g protein, 14g carb, 1g fiber, 247mg sodium