For the next couple of weeks my recipes will feature some of the “Top 10 Foods to eat for Fall” This first one is of course a huge favorite food of mine: Trout
Trout is packed with omega-3 fatty acids and lean protein, rainbow trout is a healthy choice that brings the feeling of the great outdoors right to the table.
Rainbow trout are native in the area of southern Alaska to northern Mexico and west of the Rocky Mountains. They are sold fresh in many seafood markets and grocery stores, either dressed or butterfly-style. Though known as a fatty fish, trout is lower in fat and calories than many of the leanest meats. A 3-ounce serving of cooked rainbow trout contains 22 grams of protein and only 130 calories, 4 grams of fat, and no carbohydrate, making trout a fine choice for any meal plan.
4 slices prosciutto or thinly sliced cooked ham, chopped (3 ounces)
Nonstick cooking spray (optional)
Sliced red onion (optional)
Fresh herb sprigs (optional)
Thaw fish, if frozen. Rinse; pat dry with paper towels. Sprinkle insides of trout with prosciutto and pepper.
Place trout in a well-greased grill basket or directly on greased grill rack over medium coals. Grill for 6 to 9 minutes or until trout flakes easily when tested with a fork, turning basket or trout over once halfway through grilling.
Meanwhile, if desired, coat an unheated nonstick skillet with nonstick cooking spray. Preheat over medium heat. Add onion slices to hot skillet; cook until almost tender. If desired, garnish fish with onion slices and fresh herb sprigs. To serve, cut each trout into 2 portions. Makes 8 servings.
Nutrition Facts Per Serving: 151 cal., 7 g total fat (1 g sat. fat), 50 mg chol., 218 mg sodium, 20 g pro. Diabetic Exchanges Medium-Fat Meat (d.e): 1; Lean Meat (d.e): 2;
1/8 teaspoon salt
1/8 teaspoon ground black pepper
1/3 cup fat-free milk
1/4 cup whole wheat flour
1 tablespoon olive oil
1 tablespoon finely chopped shallot
2 tablespoons reduced-sodium chicken broth
1 tablespoon lemon juice
1 tablespoon butter
1 tablespoon snipped fresh parsley
Lemon wedges (optional)
Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Sprinkle fish with salt and pepper.
Place milk in a shallow dish. Place flour in another shallow dish. Dip fish into milk, then into flour, turning to coat evenly.
In a large skillet, heat oil over medium-high heat. Add fish to skillet. Cook for 6 to 8 minutes or until golden and fish flakes easily when tested with a fork, turning once halfway through cooking. Remove fish from skillet; cover and keep warm.
For sauce: Add shallots to the same skillet. Cook over medium heat about 2 minutes or until softened, stirring occasionally. Add broth, lemon juice, and butter. Cook over low heat until heated through, stirring to scrape up any crusty browned bits. Spoon sauce over fish. Sprinkle with parsley. Serve with lemon wedges if desired
Nutrition Facts Per Serving: 258 cal., 14 g total fat (4 g sat. fat), 73 mg chol., 180 mg sodium, 7 g carb. (1 g fiber, 1 g sugars), 25 g pro. Diabetic Exchanges Lean Meat (d.e): 3; Fat (d.e): 1.5; Starch (d.e): 0.5