Pecan Trout with Dijon Sauce
Servings
6servings
Servings
6servings
Ingredients
  • 64-ounce trout fillets
  • salt and pepper to taste
  • 1/2cup Italian bread crumbs
  • 1/4cup nonfat plain yogurt
  • 1tablespoon dijon mustard
  • 1tablespoon lemon juice
  • 3tablespoons chopped pecanstoasted
  • 1/2cup chopped green onionsoptional
Instructions
  1. 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.

  2. Cook under broiler until fish flakes easily when tested with fork.  Transfer to serving dish; keep warm.

  3. 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.
Recipe Notes

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.