|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)|
|Fresh lemon juice||2 teaspoons|
- 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.
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
|Serving Size||½ of recipe|
|Saturated Fat||4 g|
|Dietary Fiber||0 g|
A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.
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