Lemon-Glazed Trout - 7g Carbs, 1g Fiber, 1g Sugar
From: www.diabeticlivingonline.com
Quick-cooking fish fillets are an excellent choice for a speedy entree.
Be sure to purchase skinless fillets so the coating sticks evenly.
Servings: 4
4 4-oz fresh or frozen skinless trout fillets, 1/2 to 3/4 inch thick
1/8 tsp salt
1/8 tsp ground black pepper
1/3 cup fat-free milk
1/4 cup whole wheat flour
1 Tbsp olive oil
1 Tbsp finely chopped shallot
2 Tbsp reduced-sodium chicken broth
1 Tbsp lemon juice
1 Tbsp butter
1 Tbsp snipped fresh parsley
Lemon wedges (optional)
1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Sprinkle
fish with salt and pepper.
2. Place milk in a shallow dish. Place flour in another shallow dish.
Dip fish into milk, then into flour, turning to coat evenly.
3. 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.
4. 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.
Servings: 4
Serving Size: 1 piece fish with about 2 teaspoons sauce
Nutrition per Serving:
258 Calories, 14g Total Fat, 4g Saturated Fat, 7g Monounsaturated Fat,
2g Polyunsaturated Fat, 73mg Cholesterol, 180mg Sodium, 7g Carbs,
1g Fiber, 1g Total Sugar, 25g Protein
Vitamin C (DV%)6
Calcium (DV%)8
Iron (DV%)12
Diabetic Exchanges:
1/2 Starch, 3 Lean Meat, 1 1/2 Fat
