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Trout with Almonds

Yield 4 servings (serving size: 1 fillet, 1 tablespoon sauce, and 1 tablespoon almonds)
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

Nutrition Information

  • calories 339
  • caloriesfromfat 0.0 %
  • fat 16.5 g
  • satfat 3.7 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 37.8 g
  • carbohydrate 8.2 g
  • fiber 1.1 g
  • cholesterol 100 mg
  • iron 1.3 mg
  • sodium 275 mg
  • calcium 136 mg

How to Make It

  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

The Complete Step-by-Step Low Carb Cookbook