| Servings 6 servings |
Ingredients
- 6 4-ounce trout fillets
- salt and pepper to taste
- 1/2 cup Italian bread crumbs
- 1/4 cup nonfat plain yogurt
- 1 tablespoon dijon mustard
- 1 tablespoon lemon juice
- 3 tablespoons chopped pecans toasted
- 1/2 cup chopped green onions optional
Ingredients
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Instructions
- Season filets with salt and pepper. Arrange fillets in single layer in rectangular baking dish coated with nonstick cooking spray. Top evenly with bread crumbs.
- Cook under broiler until fish flakes easily when tested with fork. Transfer to serving dish; keep warm.
- Combine yogurt, mustard, and lemon juice in a small bowl. Spoon 1 tablespoon sauce over hot fish and sprinkle pecans evenly over each fillet. Sprinkle with green onions, if desired.
Nutritional Info
Per Serving: Calories 206, Protein (g) 26, Carbohydrate (g) 8, Fat (g) 7, Calories from Fat (%) 32, Saturated Fat (g) 1, Dietary Fiber (g) 1, Cholesterol (mg) 67, Sodium (mg) 246 Diabetic Exchanges: 3 lean meat, 0.5 starch
Diabetic Exchanges: 3 lean meat, 0.5 starch Serving Suggestion: Serve with roasted vegetables and mashed potatoes.
Terrific Tidbit: To test fish for doneness, prod it with a fork at its thickest point. Properly cooked fish is opaque, has milky white juices and just begins to flake easily. Don’t overcook or it will be dry.
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