Smoked Trout Hash

From EatingWell: March 1998 — Subscribe Now!

Smoky trout is the perfect addition to this fast hash.

2 servings, about 2 cups each

Active Time: 25 minutes

Total Time: 25 minutes

Nutrition Profile

Ingredients

3 ounces smoked trout fillet
2 teaspoons canola oil
6 scallions, chopped
4 cups diced cooked potatoes, or frozen hash-brown potatoes
1/2 cup low-fat milk
3 tablespoons chopped fresh dill, divided
Salt & freshly ground pepper, to taste
2 tablespoons reduced-fat sour cream

Preparation

Remove skin from trout and flake fish, removing any bones. You should have about 2/3 cup.
Heat oil in a large cast-iron skillet over medium-high heat. Add scallions and sauté until they start to brown, 2 to 3 minutes. Add potatoes and cook, stirring, until they brown in spots and become crusty, 7 to 8 minutes more.
Stir in milk and cook, scraping up any browned bits, 1 to 2 minutes. Stir in trout and 2 tablespoons dill and cook until heated through. Season with salt and pepper. Serve immediately, topped with sour cream and remaining 1 tablespoon dill.

Tips & Notes

Ingredient note: Smoked trout can be mail-ordered from Ducktrap River Fish Farm, ducktrap.com. Or use smoked salmon or lox.

Nutrition

Per serving: 434 calories; 8 g fat (1 g sat, 4 g mono); 35 mg cholesterol; 70 g carbohydrates; 21 g protein; 7 g fiber; 69 mg sodium; 1507 mg potassium.

Nutrition Bonus: Vitamin C (57% daily value), Potassium (43% dv), Magnesium (24% dv), Vitamin A (18% dv), Folate (17% dv), Calcium (16% dv).

4 Carbohydrate Serving

Exchanges: 4 starch, 1/2 vegetable, 1 1/2 lean meat, 1 fat