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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"If you want to catch a trout, don't fish in a herring barrel."
-Ann Landers, Advice columnist

The refrigerator light goes on...

I like serving trout in filets because I am not all that fond of fighting with my food when I am ready to eat it. Most trout filets have been boned before you buy them, but check carefully before cooking. The key to cooking is a pan thatís quite hot but not so hot as to scorch the fish. Place the filets in skin side down to sear and then reduce the heat. The skin will crisp up nicely and the fish will cook easily.

Sear

To brown the surface of a food quickly over very high heat in a skillet, under a broiler, on a grill, or in the oven. This seals in natural juices and creates a crispy exterior. Seared food is often eaten very rare with the center being left uncooked.

Searing is also done to help seal in a food's juices in prior to braising or roasting.


 

Trout with Tarragon Mustard Sauce



Servings = 2 | Serving size =4 ounces trout with sauce

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6.

This recipe does not make very good leftovers. Multiplying the recipe requires multiple pans.

Serve with Wild Rice or Plain Mashed Potatoes or Mashed Yams or Plain Mashed Potatoes - Low Sodium Version or Wild Rice - Low Sodium Version or Brown Rice

AND

Serve with Sauteed Spinach or Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini or Yellow Squash and Onions

2 tsp coarse ground mustard
2 Tbsp low sodium chicken or vegetable broth
1/2 lemon (juiced)
2 tsp maple syrup
1/4 tsp dried tarragon
1/4 tsp salt
fresh ground black pepper (to taste)
2 tsp olive oil
2 4 ounce trout filets
2 Tbsp 2% milk
2 tsp unsalted butter

Mix together the mustard, chicken stock, lemon juice, maple syrup, tarragon, salt and pepper in a small dish.

Place a large non-stick skillet over medium-high heat. Add the olive oil.

When the oil is hot and almost smoking add the trout filets skin side down. Reduce the heat to medium and cook for about 5 minutes. Turn and add the mustard sauce mixture.

Cook for another 2 - 3 minutes. Remove the filets to warm plates.

Add the butter to the sauce and swirl. As it melts add the milk and swirl. Cook for about 45 seconds and serve on top of the trout filets.

Nutrition Facts

Serving size = 4 ounces trout with sauce

Servings = 2

.

Amount Per Serving

Calories 275 Calories from Fat 145
  % Daily Value
Total Fat 16g 25%
    Saturated Fat 5g 23%
    Monounsaturated Fat 8g  
    Trans Fat 0g  
Cholesterol 76mg 25%
Sodium 421mg 18%
Total Carbohydrates 7g 2%
    Dietary Fiber 0g 1%
    Sugars 5g  
Protein 24g  
Vitamin A 18% Vitamin C 25%
Calcium 5% Iron 7%
Vitamin K 3 mcg Potassium 488 mg
Magnesium 32 mg