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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
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Although this recipe is higher in fat than most of the fish entrées in this chapter, the fats are mostly monounsaturated and polyunsaturated, the heart-healthy types of fat. Compare the 15.6 grams of fat in one serving of this dish to the 54 grams of fat found in a serving of traditional trout amandine. Ingredients:
1/4 cup all-purpose flour |
1/4 teaspoon salt |
1/4 teaspoon pepper |
4 (6-ounce) rainbow trout fillets |
3 tablespoons yogurt-based spread (such as brummel & brown), divided |
2 tablespoons fresh lemon juice |
2 tablespoons chopped fresh parsley |
1/4 cup slivered almonds, toasted |
Directions:
1. Combine first 3 ingredients in a large heavy-duty zip-top plastic bag. Add fish; seal bag, and turn gently to coat.
2. Heat 1 tablespoon spread in a large nonstick skillet over medium-high heat. Add fish to pan; cook, turning once, 5 to 6 minutes, or until fish flakes easily when tested with a fork. Set fish aside, and keep warm.
3. Add 2 tablespoons spread, lemon juice, and parsley to pan. Bring to a simmer. Spoon sauce over fish; sprinkle with almonds.
4. carbo rating: 7
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