A summery salsa tops these simply prepared trout fillets. If trout isn’t available, serve the salsa with any other sautéed or grilled fish or with shrimp.
Recipe information
Yield
Serves 4; 3 ounces fish and 1/2 cup salsa per serving
Ingredients
Salsa
Preparation
Step 1
In a medium bowl, stir together the salsa ingredients. Set aside.
Step 2
Sprinkle the flesh side of the fish with the cumin, salt, and pepper. Using your fingertips, gently press the mixture so it adheres to the fish.
Step 3
Put the flour in a medium shallow dish. Add the fish with the flesh side down. Lightly coat that side with the flour, shaking off any excess.
Step 4
In a large nonstick skillet, heat 2 teaspoons oil over medium-high heat, swirling to coat the bottom. Cook 2 pieces of the fish with the flesh side down for 2 minutes, or until browned. Turn over and cook for 2 minutes, or until the fish flakes easily when tested with a fork. Transfer to a large plate. Cover to keep warm.
Step 5
Put the remaining 1 teaspoon oil in the skillet, swirling to coat the bottom. Cook the remaining 2 pieces of fish. Transfer all the fish to plates. Top with the salsa. Serve with the lemon wedges to squeeze over all.
Nutrition Information
Step 6
(Per serving)
Step 7
Calories: 234
Step 8
Total fat: 11.0g
Step 9
Saturated: 1.5g
Step 10
Trans: 0.0g
Step 11
Polyunsaturated: 2.5g
Step 12
Monounsaturated: 6.0g
Step 13
Cholesterol: 66mg
Step 14
Sodium: 140mg
Step 15
Carbohydrates: 8g
Step 16
Fiber: 1g
Step 17
Sugars: 4g
Step 18
Protein: 25g
Step 19
Calcium: 64mg
Step 20
Potassium: 569mg
Dietary Exchanges
Step 21
1/2 fruit
Step 22
3 lean meat
Step 23
1/2 fat
