Chopped almonds
contribute substantial fiber, calcium, potassium, and zinc to simply prepared
trout fillets. For a light supper, serve the fish with baby lettuce leaves and
lemon wedges for squeezing over the dish.
Ingredients
:
- 1 tablespoon plus 2 teaspoons neutral-tasting oil, such as canola or safflower
- 4 skin-on trout fillets (preferably U.S. farmed)
- Coarse salt and freshly ground pepper
- 3 ounces raw whole almonds, coarsely chopped
- 1 cup loosely packed fresh flat-leaf parsley leaves, coarsely chopped
- Finely grated zest plus freshly squeezed juice of 2 lemons
Method :
- Heat 1 teaspoon oil in a large skillet over medium-high. Season fillets with ¾ teaspoon salt, dividing evenly, and pepper. Gently place 2 fillets in skillet, skin side up. Reduce heat to medium, and cook until golden brown on one side, 4 to 5 minutes. Carefully flip fish, using two spatulas if necessary. Cook until slightly flaky in the center when pierced with a fork, about 2 minutes more. Transfer fish to a serving platter; keep in a warm spot. Wipe out skillet, and repeat with 1 teaspoon oil and remaining 2 fillets.
- Wipe out skillet again; add remaining 1 tablespoon oil and the almonds. Cook over medium heat, stirring, until almonds start to turn golden, about 1 minute. Remove from heat, and immediately add parsley and lemon zest; stir to combine. Stir in lemon juice; as soon as it starts to bubble, pour sauce over fish. Serve immediately.
per
serving: 315
calories; 2.7 g saturated fat; 19.3 g unsaturated fat; 45.8 mg cholesterol; 7.4
g carbohydrates; 21.8 g protein; 410 mg sodium; 3.3 g fiber
Tags:
Dinner