Pan-Fried Trout with Red Chile Sauce
Source: EatingWell Magazine, September/October 2010
Tip: To toast pine nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
383 calories; protein 32.5g 65% DV; carbohydrates 19.3g 6% DV; exchange other carbs 1.5; dietary fiber 2.6g 10% DV; sugars 2g; fat 19.6g 30% DV; saturated fat 4g 20% DV; cholesterol 89.6mg 30% DV; vitamin a iu 1437IU 29% DV; vitamin c 7.1mg 12% DV; folate 29.6mcg 7% DV; calcium 76.5mg 8% DV; iron 2mg 11% DV; magnesium 79.7mg 29% DV; potassium 787.5mg 22% DV; sodium 527.1mg 21% DV; thiamin 0.3mg 28% DV.
1 starch, 4 lean meat, 1 fat