April 18, 2011 in Features

Fish, pasta combo makes snappy meal

Linda Gassenheimer, Miami Herald
 

Fresh trout topped with toasted almonds takes only minutes to make.

Farm-raised trout is available in many markets, usually with the bones removed and sometimes without the head and tail.

If trout is not available, use any type of fish fillet (tilapia, grouper, mahi mahi, flounder, sole, etc.). Measure the fish at its thickest part and cook for 10 minutes per inch of thickness.

Toasting almonds intensifies their flavor. This can be done in a toaster oven or under a broiler.

Pasta with sugar snap peas completes the meal. These sweet peas are a cross between the English pea and snow peas (green beans or snow peas also could be used).

They only need to be trimmed and cooked for 2 minutes. To save time and using an extra pot, add them to the pasta just before it is finished cooking.

This meal contains 711 calories per serving with 32 percent of calories from fat.

Trout Amandine

2 ( 3/4-pound) whole trout

1/4 cup skim milk

1/4 cup flour

Salt and freshly ground black pepper

2 teaspoons olive oil

1 tablespoon sliced almonds

3 tablespoons lemon juice

2 tablespoons freshly chopped parsley

4 slices lemon, for garnish

Rinse trout and pat dry with a paper towel. Season flour with salt and pepper to taste.

Open fish flat and dip into skim milk, then dip into flour, making sure both sides are completely covered. Shake off any excess.

Heat olive oil over medium-high heat in a nonstick skillet large enough to hold fish in one layer. Saute fish for 2 minutes and turn. Saute second side another 2 minutes.

Remove to a plate. Add almonds to the skillet and saute until slightly golden, about 1 minute.

Sprinkle fish with lemon juice, almonds and parsley. Garnish plate with lemon slices.

Yield: 2 servings.

Nutrition per serving: 409 calories (43 percent from fat), 19.6 grams fat (2.9 grams saturated, 11.2 grams monounsaturated), 97 milligrams cholesterol, 39.7 grams protein, 17.1 grams carbohydrates, 1.4 grams fiber, 110 milligrams sodium.

Pasta With Sugar Snap Peas

1/4 pound fusilli (corkscrew) pasta (about 1 1/4 cups)

1/2 pound sugar snap peas, trimmed

2 teaspoons olive oil

2 tablespoons fresh lemon juice

Salt and freshly ground black pepper

Bring a large sauce pan with 3 to 4 quarts of water to a boil over high heat. Add pasta and boil 7 minutes.

Add the sugar snap peas and continue to boil 2 to 3 minutes or until pasta is cooked al dente.

Drain, leaving about 1 tablespoon cooking water on the pasta. Toss with olive oil, lemon juice and salt and pepper to taste.

Yield: 2 servings

Nutrition per serving: 303 calories (17 percent from fat), 5.6 grams fat (0.8 gram saturated, 3.5 grams monounsaturated), no cholesterol, 10.7 grams protein, 52.5 grams carbohydrates, 4.8 grams fiber, 8 milligrams sodium.

Linda Gassenheimer is the author of 14 cookbooks. Visit her webpage at DinnerIn Minutes.com or email her at Linda@ DinnerInMinutes.com.


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