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Broiled Rainbow Trout

Makes 4 servings

Always popular in restaurants, this is a distinctive way to serve fish fillets, and one of the best. It is a fish dinner to make you proud, and it is unbelievably quick and easy to prepare.

Ingredients

1 lb skinless fish fillets, such as tilapia, catfish or trout 500 g
2 tbsp melted margarine or butter 30 ml
1/4 cup sliced almonds 60 ml
1/2 tsp salt 2 ml
1/4 tsp freshly ground white pepper 1 ml
  Juice of 1/2 lemon  

Instructions

Step 1
Preheat broiler, with rack placed 6 inches (15 cm) 
from heat

Step 2
Place fish, skinned side up, on broiler pan. Broil for about 6 minutes. Turn each fillet.

Step 3
In a bowl, combine margarine, almonds, salt, white pepper and lemon juice. Spoon evenly over fish. Broil for about 3 minutes or until fish is opaque and flakes easily when tested with a fork and almonds are toasted.

Nutrition & Notes

Nutrition Information
Valeur nutritive
Per Serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 211
Fat / Lipides 11 g
Saturated / saturés 1 g
+ Trans / trans
Cholesterol / Cholestérol 36 mg
Sodium / Sodium 403 mg
Carbohydrates / Glucides 2 g
Fiber / Fibres 1 g
Sugars / Sucres
Protein Protéines 25 g
Vitamin A / Vitamine A
Vitamin C / Vitamine C
Calcium / Calcium
Iron / Fer
Diabetes Food Choice Values:
America’s Exchanges
3 Lean Meats
1 Fat
 
Canada’s Choices
3 1⁄2  Meat & Alternatives
 
Catfish and trout are higher in fat than tilapia. If you use these fish, count an additional Fat Exchange or Choice per serving.
 
When choosing a margarine, look for a non-hydrogenated soft margarine. These are low in saturated fat and do not contain trans fat. Avoid hard margarines, which contain high amounts of saturated and trans fat.
© Canada’s 250 Essential Diabetes Recipes.

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