From The South Beach Diet Quick and Easy cookbook: "The secret to a deliciously crispy trout is to rinse and then pat the fish dry completely before brushing it with oil and cooking it in a hot pan. Our sauce -- made with tangy lemon juice, piquant capers, and trans-fat-free margarine -- is the perfect foil for the tender, flaky fish..
Whisk margarine, lemon juice, and capers together in a mixing bowl until smooth.
Rinse trout under cold water and pat dry well with paper towels. Brush with oil and season with salt and pepper.
Heat oil in a large nonstick skillet over medium-high heat until rippling but not smoking. Add trout, skin side down (in batches if necessary), and cook for 3 minutes; turn and cook 1 minute longer. Remove from pan, top with lemon sauce, and serve hot.
Nutrition per serving: 320 calories, 21 g. fat, 4.5 g. saturated fat, 30 g. protein, 0 g. carbohydrate, 0 g. dietary fiber, 300 mg. sodium
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Serving Size: 1 Serving (104g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 208 | ||
Calories from Fat: 138 (66%) | ||
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Amt Per Serving | % DV | |
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Total Fat 15.3g | 20 % | |
Saturated Fat 2.7g | 14 % | |
Monounsaturated Fat 6.3g | ||
Polyunsanturated Fat 5.4g | ||
Cholesterol 46mg | 14 % | |
Sodium 690.2mg | 24 % | |
Potassium 297.5mg | 8 % | |
Total Carbohydrate 0.7g | 0 % | |
Dietary Fiber 0.1g | 0 % | |
Sugars, other 0.6g | ||
Protein 16.5g | 24 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 208
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