Almond Trout

Almond Trout

2 servings
Preparation 5 min
Cooking 10 min

420 calories per serving 


Ingredients

2 trout fillets   360 g
1/4 cup slivered almonds   18 g
1/4 cup white wine [optional]   65 mL
3 tbsp margarine non-hydrogenated   40 g
  ground pepper to taste    
1 pinch salt [optional]   0.1 g

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Heat the margarin in a frying pan. Add the almonds then sauté over medium heat until they are golden (again, taking care so that they don't burn). Take the almonds out of the pan then keep them warm on a small plate in the oven.
  2. Add the trout to the pan and cook over fairly high heat, 2-3 min on each side, starting with the skin side down. Deglaze with the wine (optional), then lower the heat and cover. Cook 7-10 min, depending on the thickness of the fillet(s), until the trout is tender. Check with a fork to see if it is cooked through.
  3. Take the skin out. Add salt and pepper to taste. Cover the trout with the almonds and serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (160g)

Amount

% DV*

* DV = Daily Value

Calories

420

Fat

28 g

43 %

Saturated 4 g
+ Trans 0.1 g

20 %

Cholesterol

105 mg

Sodium

100 mg

4 %

Carbohydrate

2 g

1 %

Fibre

1 g

4 %

Sugars

0 g

Protein

39 g

Vitamin A

15 %

Vitamin C

2 %

Calcium

10 %

Iron

20 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 0 serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: servings

More info

Claims

Free :
Sugar
Low :
Sodium
Source of :
Calcium, Folacin, Omega-3, Omega-6
Good source of :
Copper, Iron, Vitamin A, Vitamin B6, Vitamin K, Zinc
Excellent source of :
Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin D, Vitamin E

More info


This recipe is in the following categories: Fish | Nuts | Main courses/Entrées | Diabetes-friendly | High Iron | High Vitamin D | Kosher | Low Sodium | Source of Omega-3 | Sauté/Stir Fry

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