Trout with 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.

Yield: 4 servings (serving size: 1 fillet, 1 tablespoon sauce, and 1 tablespoon almonds)
Recipe from Oxmoor House

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Nutritional Information

Amount per serving
  • Calories: 339
  • Calories from fat: 0.0%
  • Fat: 16.5g
  • Saturated fat: 3.7g
  • Monounsaturated fat: 0.0g
  • Polyunsaturated fat: 0.0g
  • Protein: 37.8g
  • Carbohydrate: 8.2g
  • Fiber: 1.1g
  • Cholesterol: 100mg
  • Iron: 1.3mg
  • Sodium: 275mg
  • Calcium: 136mg

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

Preparation

  1. 1. Combine first 3 ingredients in a large heavy-duty zip-top plastic bag. Add fish; seal bag, and turn gently to coat.
  2. 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. 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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