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Trout with Almonds

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.

Oxmoor House JANUARY 2005

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

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. 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.

carbo rating: 7

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
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Trout with Almonds recipe

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