CHEF JEFF — ONE BYTE AT A TIME: Almond-Crusted TroutThis tasty dish takes only minutes to make and would go well with vegetable pasta.
By: Herald Staff Report,
This tasty dish takes only minutes to make and would go well with vegetable pasta.
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.