Pecan Encrusted Trout with Latin Rice and Black Bean-Corn Salsa Recipe

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Pecan Encrusted Trout with Latin Rice and Black Bean-Corn Salsa
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Ingredients
9
Count
Nutrition
237
Calories
Total time
45
Minutes
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Ingredients:

Directions:

  1. Combine just enough garlic and olive oil to coat the bottom of a large, heavy frying pan and adjust the temperature to medium heat. Dust the trout fillets with flour, and then dip the fillets in the beaten egg mixture. Dredge the fillets in crushed pecans. Saute the fish in the olive oil until cooked through - approximately 4 minutes each side depending on thickness of fillets.
  2. Serve with Salsa and Latin Rice.
  3. A viewer, who may not be a professional cook, provided this recipe. The FN chefs have not tested this recipe and therefore, we cannot make representation as to the results.
  4. Black Bean-Corn Salsa:
  5. 1 (15-ounce) can black beans, rinsed and drained
  6. 1 (12-ounce) can sweet yellow corn, drained
  7. 1 (14.5-ounce) can chopped tomatoes with onions, drained
  8. 2 green onions, chopped
  9. 1/2 medium red onion, chopped
  10. 1/2 cup fresh cilantro, chopped
  11. 1 cup balsamic vinegar
  12. 1 teaspoon salt and freshly ground black pepper
  13. Mix all of the ingredients in a non-metallic bowl. Cover the bowl with plastic wrap and refrigerate. Serve the salsa as an accompaniment to the pecan trout.
  14. Latin Rice:
  15. 1 (14-ounce) bag yellow rice
  16. 1/2 (13.25-ounce) can petite green peas
  17. 1 small jar pimientos
  18. 1 tablespoon olive oil
  19. Cook the rice according to the instructions on the package, adding some olive oil to the water. Add 1/2 can of the peas and entire jar of pimentos to the rice and stir is together gently. Serve with the black bean and corn salsa and the rainbow trout.
  20. Home Cook Recipe: A viewer or guest of the show, who may not be a professional cook, provided this recipe. The Food Network Kitchen have not tested this recipe and therefore cannot make representation as to the results.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 237.12 Kcal (993 kJ)
Calories from fat 69.69 Kcal
% Daily Value*
Total Fat 7.74g 12%
Cholesterol 202.93mg 68%
Sodium 91.62mg 4%
Potassium 821.31mg 17%
Total Carbs 1.61g 1%
Sugars 0.04g 0%
Dietary Fiber 0.08g 0%
Protein 35.85g 72%
Vitamin C 4.4mg 7%
Iron 2.3mg 13%
Calcium 130.2mg 13%
Amount Per 100 g
Calories 123.28 Kcal (516 kJ)
Calories from fat 36.23 Kcal
% Daily Value*
Total Fat 4.03g 12%
Cholesterol 105.51mg 68%
Sodium 47.64mg 4%
Potassium 427.02mg 17%
Total Carbs 0.84g 1%
Sugars 0.02g 0%
Dietary Fiber 0.04g 0%
Protein 18.64g 72%
Vitamin C 2.3mg 7%
Iron 1.2mg 13%
Calcium 67.7mg 13%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 5.4
    Points
  • 5
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • sugar free

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