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Trout is a rich source of vitamin B12, which plays a key role in maintaining brain health. This recipe, from the National Heart, Lung and Blood Institute, creates a spicy fried flavor with only 2 grams of fat.
Ingredients 2 lbs rainbow trout fillets
1 Tbsp lemon juice, fresh
1/4 cup skim milk or 1% buttermilk
2 drops hot pepper sauce
1 tsp garlic, fresh, minced
1/4 tsp white pepper, ground
1/4 tsp salt
1/4 tsp onion powder
1/2 cup cornflakes, crumbled or regular bread crumbs
1 Tbsp vegetable oil (for greasing baking dish)
1 lemon fresh, cut in wedges
Preheat oven to 475° F. Wipe fillets with lemon juice and pat dry.
Combine milk, hot pepper sauce, and garlic in a small bowl. Combine pepper, salt, and onion powder with cornflake crumbs and place on a plate.
Let fillets sit in milk mixture briefly. Remove and coat fillets on both sides with the seasoned crumbs. Let stand briefly until coating sticks to each side of fish.
Arrange on lightly oiled shallow baking dish. Bake 20 minutes on middle rack without turning. Cut into 6 pieces. Serve with fresh lemon. Serves 6.
Nutrition information per serving: 183 calories, 2 g fat, less than 1 g saturated fat, 30 g protein, 80 mg cholesterol, 10 g carbohydrate, 325 mg sodium, 1 g fiber.
Source: National Heart Lung and Blood Institute
47046
10/08
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