Main
Recipes
Weight Watchers Friendly Smoked Trout And Asparagu... Recipe

Weight Watchers Friendly Smoked Trout And Asparagu... Recipe

Posted by

Rate It!

Weight Watchers Friendly Smoked Trout And Asparagu...

Add your photo!

Count

Calories

Minutes

Comments Print recipe

Ingredients:

Serving

2 cups frozen hash browns
1 smoked trout fillet, skin removed
1 10 oz box frozen asparagus tips
dash of hot sauce
dash worcestershire sauce
1 tbsp fresh parsley, chopped fine .
1 tsp olive oil
1/2 cup finely chopped onion
1 clove fresh garlic, minced
3 eggs
1/2 cup fat free half and half
1 cup low fat or non fat cottage cheese
1/3 cup reduced fat italian cheese blend
2/3 cup grape tomatoes, sliced in half

Directions:

Preheat oven to 400 deg. Spray 9 inch pie pan with cooking/non stick spray. Place hash browns in pie pan, spread around and up sides to make crust . Place in preheated oven for 20-25 mins. Press down with bottom of glass to flatten hash browns against bottom and sides of pan. Return to oven for 5 more minutes, until just starting to lightly brown. Remove from oven and set aside for a few minutes. Turn oven down to 375 deg.
While crust is baking, Thaw asparagus tips and drain (I usually nuke them for a minute or 2). Saute chopped onion and garlic in olive oil until softened. Add in asparagus spears and stir to mix. Flake trout filet and stir into onion mixture. Set aside to cool.
Mix 3 eggs in a bowl, stir in fat free half and half. Add in worcestershire sauce and hot sauce. Stir in cottage cheese and fresh parsley. Season with black pepper to taste.
Place asparagus/onion/trout mixture over hash brown crust, spreading out evenly in dish. Spread grape tomatoes over top of vegetable mixture. Pour egg/cottage cheese mixture over vegetables/potatoes, making sure its evenly distributed. Sprinkle cheese over top. Put back in oven and bake for 25 minutes or until lightly browned and set. Remove from oven and let sit for 5-10 mins. Cut into wedges and serve.
Serve with fresh fruit and toasted english muffins for a complete hearty breakfast.
***According to the WW website recipe builder, this should be 4 points if made into 8 servings, or 5 points if made into 6 servings.****

Kitchen-Friendly View

Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	210.86 Kcal (883 kJ)
Calories from fat	69.92 Kcal
		% Daily Value*
Total Fat	7.77g	12%
Cholesterol	103mg	34%
Sodium	257.05mg	11%
Potassium	488.67mg	10%
Total Carbs	22.21g	7%
Sugars	2.72g	11%
Dietary Fiber	1.94g	8%
Protein	14.53g	29%
Vitamin C	22.8mg	38%
Iron	2mg	11%
Calcium	135.3mg	14%

Amount Per 100 g
Calories	82.86 Kcal (347 kJ)
Calories from fat	27.48 Kcal
		% Daily Value*
Total Fat	3.05g	12%
Cholesterol	40.48mg	34%
Sodium	101.02mg	11%
Potassium	192.04mg	10%
Total Carbs	8.73g	7%
Sugars	1.07g	11%
Dietary Fiber	0.76g	8%
Protein	5.71g	29%
Vitamin C	9mg	38%
Iron	0.8mg	11%
Calcium	53.2mg	14%

* 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

Search recipes
by ingredients

Construct & Analyze
Your Recipe

Analyze

Try this similar recipes

Spanish-Style Clams with Red Peppers and Sherry

Olive oil, Vertically sliced onion, Garlic cloves, minced and 8 more..
Creamy Zucchini Soup with Mixed Herbs

Olive oil, divided, Chopped onion, Garlic cloves, minced and 13 more..
Mean Chef's Meatloaf With Mushroom Gravy

Olive oil, White onion, finely chopped and 21 more..
Cooking Class Meatloaf

Peanut oil, Onion, chopped, Garlic cloves, minced, Eggs and 13 more..
Zucchini Lasagna

Olive oil, Onion, chopped, Garlic cloves, finely chopped and 11 more..
Spaghetti & Meatballs Kid Style

Onion, finely chopped (about 1/3 cup), Garlic, minced and 16 more..
Andouille Sausage & Tomato Pasta

Olive oil, Red onion, diced, Garlic clove, minced, Flour and 9 more..
Carrot-Coriander Soup with Cilantro Cream

Olive oil, Onion, chopped, Garlic cloves, minced and 7 more..
Spinach & Rice Frittata

Olive oil, Onion, sliced, Egg whites (1 cup), Eggs and 8 more..
Mediterranean Frittata

Olive oil, Chopped onion, Bottled minced garlic, Eggs and 8 more..
Dijon Mustard Chicken Fricassee

Dijon mustard, Chopped fresh parsley, divided and 9 more..
Lebanese Peppers

Red bell peppers, Black pepper, divided and 18 more..
Four Cheese Baked Penne (Ellie Krieger)

Whole-wheat penne, Curd low-fat cottage cheese and 15 more..
Vegetarian Butternut Squash Lasagna

Butternut squash, steamed and mashed, Olive oil and 16 more..
Kate's Moist and Tender Corned Beef, Cabbage, and Vegetables

Corned beef brisket, Onions, finely chopped and 20 more..