Trout With Cilantro Butter
Nutrition Facts
Serving Size | ½ of recipe |
Calories | 288 |
Total Fat | 15 g |
Saturated Fat | 4 g |
Sodium | 380 mg |
Total Carbohydrate | 1 g |
Dietary Fiber | 0 g |
Protein | 35 g |
Ingredients and Preparation
Ingredients | Measures |
---|---|
Butter brought to room temperature | 2 teaspoons |
Cilantro, chopped | 1 tablespoon |
Lemon zest | ¼ teaspoon |
Salt | 1/8 + 1/8 teaspoon |
Ground cumin | ¼ teaspoon |
Dash of cayenne pepper (optional) | |
Trout filets | 2 (6-ounce) |
Cooking spray | |
Fresh lemon juice | 2 teaspoons |
- Directions
- Using a fork, combine butter, cilantro, lemon zest, and 1/8 teaspoon salt in a small bowl until smooth. Set aside.
- Sprinkle 1/8 teaspoon salt, cumin, and cayenne pepper over flesh side(s) of fish.
- Heat a large nonstick skillet generously coated with cooking spray over medium-high heat. Cook fish (skin-side first, if applicable) 2-3 minutes on each side, until it flakes easily with a fork.
- Plate fish, drizzle with lemon juice, top with cilantro butter, and serve.
Exchanges
5 very-lean meats; 1 fat
Side Suggestions: Sautéed Lemony Spinach
Heat 2 teaspoons canola oil over medium-high heat in a large skillet or pot. Sauté 6 cups baby spinach about 3 minutes, until wilted. Drizzle with 2 teaspoons fresh lemon juice, and season with ¼ teaspoon salt and freshly ground pepper to taste. Nutrition Info (for ½ of recipe): 61 calories; 4 g carbohydrate; 3 g protein; 5 g fat (0.5 g sat); 2.5 g fiber; 362 mg sodium. Exchanges: 1 fat; 1 vegetable. Brown rice pilaf.
Side Suggestions: Brown Rice Pilaf
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