CHEF JEFF — ONE BYTE AT A TIME: Almond-Crusted Trout

This tasty dish takes only minutes to make and would go well with vegetable pasta.

Almond-Crusted Trout

¼ cup whole almonds

2 trout (about 6 ounces each) with heads, tail and bones removed (can substitute tilapia, grouper, mahi-mahi, flounder or sole)

Salt and freshly ground black pepper

Olive oil spray

2 tablespoons chopped flat-leaf parsley (optional)

Coarsely grind almonds in food processor. Heat nonstick skillet over medium-high heat. Add almonds, toast 1 minute or until golden. Remove to plate. Open trout flat. Season with salt, pepper to taste. Place same skillet over high heat. Spray with oil; add trout. Saute 5 minutes, turn, saute 4 minutes. Remove to 2 dinner plates, scatter almond crust then parsley over trout.

Yield: Serves 2.

Approximate nutritional analysis per serving: 355 calories, 20 grams fat (2.7 grams saturated), 39 grams protein, 100 milligrams cholesterol, 3 grams carbohydrates, 2 grams dietary fiber, 1 gram sugars, 90 milligrams sodium.

Grab more food tidbits at the Chef Jeff blog at GrandForksHerald.com.

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