Pecan Crusted Trout Recipe
Written by Diet Bites
A low calorie trout recipe for your weight loss plan.
Yum Yum! Trout is a fantastic dieter's choice. It's low in fat, a good source for Vitamin B-12, contains body-building protein, iron, potassium, Vitamin B-6, niacin and is also rich in omega-3's A 3-ounce serving contains about 130 calories.
The following recipe will beef up the calories and fat content a bit, but it's still way under the wire in calories and makes a luscious treat while dieting - or not!
Add a fresh mixed salad served with fat-free dressing and some Hawaiian Dream Slaw.
Our Diet Recipe for Pecan Crusted Trout
Makes about 8 servings at 275 calories per serving.
The Recipe Ingredients
1 1/2 pounds of fresh trout fillets
plus 1 cup of crushed pecans - and make sure they are fresh; rancid pecans impact quality of recipe
Beat together the milk and eggs. Inside a separate bowl, mix garlic powder, cayenne, thyme, marjoram, rosemary, flour, salt & pepper. You may use either black or white pepper. We happen to like pepper, so we used the large cracked black pepper - very coarsely ground.
Next, drag the trout through the milk mixture then dredge with seasoned flour. Dip into the milk mixture once more, then coat with crushed pecans which have placed onto a sheet of waxed paper. You will need to pat them into place, then allow the pecan crust to dry for about 10 minutes or so.
Heat the oil and butter spray and when hot, saute the fillets until golden brown - turning only once. As you know, fish has a propensity to fall apart if handled too much.
Special Cooking Notes
You should have a few pecans, flour and oil left after you are done. The overall calories are adjusted, taking this into consideration. The entire recipe without waste contains about 2,750 calories based on the ingredients we used.
In addition, you may use the non stick cooking spray if you wish to reduce calories further still or you may try baking the fish. We allowed 1,000 calories for our peanut oil.
What about the nutritional values of trout? It is very low in calories in its raw state and contains those healthy Omega 3's. For more detailed nutritional information for Brook & Rainbow Trout, see this page at Diet Bites: Nutrition Facts, Trout
Nutrition Facts & Calories in Trout
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