Nonstick cooking spray
8 ounces fresh or frozen skinless cod fish fillets
2 tablespoons all-purpose flour
1 egg white, lightly beaten
1 tablespoon fat-free milk
2 tablespoons fine dry bread crumbs
2 tablespoons finely chopped almonds
1/2 teaspoon snipped fresh thyme
1 tablespoon canola oil
1. Preheat oven to 450 degrees F. Lightly coat a 9x9x2-inch baking pan with nonstick coating; set aside. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut into two serving-size pieces, if necessary. Measure thickness of fish.
2. Place flour in a shallow dish or small bowl. In a second shallow dish whisk together egg white and milk. In a third shallow dish combine bread crumbs, almonds, and thyme. Coat both sides of fillets with flour. Dip fillets in the egg mixture; dip in bread crumb mixture to coat.
3. Place fish in prepared pan. Drizzle with oil. Bake until fish begins to flake when tested with a fork (allow 4 to 6 minutes per 1/2-inch thickness of fish).