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Download Printable Recipe


  • 1 pound mild white fish filets (sole, flounder, tilapia, etc.)*
  • 1/3 cup sliced almonds*
  • 2 Tablespoons reduced-fat margarine, melted**
  • 2 Tablespoons lemon or lime juice
  • 1 teaspoon Worcestershire sauce
  • 1/2 teaspoon paprika
  • 1/2  teaspoon pepper
  • No-fat vegetable spray
*Find other varieties of fish on sale? Substitutions are fine! Almonds too expensive? Try another inexpensive nut or leave them out — no problem!

**To further reduce the fat in this low-fat recipe, spray fillets with butter-flavored vegetable spray and eliminate the reduced-fat margarine.


  1. Preheat oven to 375 degrees. Coat a 9x13-inch baking pan with no-fat vegetable spray.
  2. Rinse and pat fish dry, arrange in pan in a single layer.
  3. In a small bowl, mix almonds, margarine, lemon or lime juice, Worcestershire sauce, and pepper.
  4. Top filets with above mixture, spreading evenly.
  5. Bake 12-15 minutes or until fish flakes easily.