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|
|Calories from Fat: 138 (66%)|
|Amt Per Serving||% DV|
|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 %|
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Calories per serving: 208
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