Pistachio-Crusted Baked Trout

Pistachio-Crusted Baked Trout

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From: Diabetic Living Magazine

Finely chopped pistachios take center stage in this baked fish recipe. Toasted seeds are mixed with the pistachios to create a fragrant and crunchy crust which nicely compliments the tender fish.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 4 (4-5 ounce) fresh or frozen trout fillets (see Tip)
  • ½ teaspoon coriander seeds
  • ½ teaspoon cumin seeds
  • ½ teaspoon caraway seeds
  • 4 teaspoons olive oil
  • 1 teaspoon finely shredded lemon peel
  • 1 clove garlic, minced
  • ½ teaspoon kosher salt
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon ground pepper
  • ¼ cup pistachio nuts, finely chopped
  • 4 lemon wedges

Preparation

  • Prep

  • Ready In

  1. Thaw fish, if frozen. Preheat oven to 350°F. Line a shallow baking pan with foil and coat with cooking spray; set aside.
  2. Heat a small saucepan over low heat; add coriander seeds, cumin seeds, and caraway seeds. Cook and stir for 4 minutes or until fragrant and golden. (Do not allow the seeds to burn or they will taste bitter.) Remove from heat. Using a small food processor or a mortar and pestle, grind the seeds. Stir in oil, lemon peel, garlic, salt, cinnamon, and pepper.
  3. Place pistachios in a small bowl; set aside. Rinse the fish; pat dry with paper towels. Spread one side of the fish fillets with the spice mixture. Bringing up two opposite ends, fold the fish into thirds. Dip the top and the sides of the fish bundles into the nuts to coat; place in the prepared baking pan. Sprinkle with any remaining nuts.
  4. Bake for 15 to 20 minutes or until the fish begins to flake when tested with a fork (145°F). Serve with lemon wedges.
  • Tip: Save some time by asking your butcher or fishmonger to fillet the fish and remove the skin.

Nutrition information

  • Serving size: 1 crusted fish fillet
  • Per serving: 227 calories; 12 g fat(2 g sat); 1 g fiber; 4 g carbohydrates; 25 g protein; 1 mcg folate; 67 mg cholesterol; 1 g sugars; 97 IU vitamin A; 8 mg vitamin C; 95 mg calcium; 1 mg iron; 283 mg sodium; 652 mg potassium
  • Carbohydrate Servings: ½
  • Exchanges: 3½ lean protein, 1½ fat

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