Healthy Recipes

Trout With Cilantro Butter
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Servings: 2
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
  1. Using a fork, combine butter, cilantro, lemon zest, and 1/8 teaspoon salt in a small bowl until smooth. Set aside.
  2. Sprinkle 1/8 teaspoon salt, cumin, and cayenne pepper over flesh side(s) of fish.
  3. 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.
  4. 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


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
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