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.
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
How to Make It
Combine first 3 ingredients in a large heavy-duty zip-top plastic bag. Add fish; seal bag, and turn gently to coat.
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.
Add 2 tablespoons spread, lemon juice, and parsley to pan. Bring to a simmer. Spoon sauce over fish; sprinkle with almonds.
carbo rating: 7
The Complete Step-by-Step Low Carb Cookbook
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