Perfect for a Friday night supper-Lemon Glazed Trout

Lemon-Glazed Trout

by Chef Chris Smith, Diabetic Chef

MAKES: 4 servings

SERVING SIZE: 1 piece fish with about 2 teaspoons sauce

Lemon-Glazed Trout

  • 4ounces fresh or frozen skinless trout fillets, 1/2 to 3/4 inch thick
  • 1/8teaspoon salt
  • 1/8teaspoon ground black pepper
  • 1/3cup fat-free milk
  • 1/4cup whole wheat flour
  • 1tablespoon olive oil
  • 1tablespoon finely chopped shallot
  • 2tablespoons reduced-sodium chicken broth
  • 1tablespoon lemon juice
  • 1tablespoon butter
  • 1tablespoon snipped fresh parsley
  • Lemon wedges (optional)

1.Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Sprinkle fish with salt and pepper.

2.Place milk in a shallow dish. Place flour in another shallow dish. Dip fish into milk, then into flour, turning to coat evenly.

3.In a large skillet, heat oil over medium-high heat. Add fish to skillet. Cook for 6 to 8 minutes or until golden and fish flakes easily when tested with a fork, turning once halfway through cooking. Remove fish from skillet; cover and keep warm.

For sauce:4.Add shallots to the same skillet. Cook over medium heat about 2 minutes or until softened, stirring occasionally. Add broth, lemon juice, and butter. Cook over low heat until heated through, stirring to scrape up any crusty browned bits. Spoon sauce over fish. Sprinkle with parsley. Serve with lemon wedges if desired

Nutrition Facts Per Serving:

  • Servings Per Recipe: 4
  • Calories: 258
  • Protein(gm): 25
  • Carbohydrate(gm): 7
  • Fat, total(gm): 14
  • Cholesterol(mg): 73
  • Saturated fat(gm): 4
  • Monosaturated fat(gm): 7
  • Polyunsaturated fat(gm): 2
  • Dietary Fiber, total(gm): 1
  • Sugar, total(gm): 1
  • Vitamin A(IU): 292
  • Vitamin C(mg): 4
  • Thiamin(mg): 0
  • Riboflavin(mg): 0
  • Niacin(mg): 6
  • Pyridoxine (Vit. B6)(mg): 0
  • Folate(µg): 20
  • Cobalamin (Vit. B12)(µg): 0
  • Sodium(mg): 180
  • Potassium(mg): 491
  • Calcium(DV %): 81
  • Iron(DV %): 2

Diabetic Exchanges

  • Starch(d.e): 1

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