Best 3 Pecan Crusted Trout South Beach Diet Phase1 Recipes
Embark on a culinary journey to savor the delectable flavors of Pecan-Crusted Trout, a dish that epitomizes the principles of the South Beach Diet Phase 1. This culinary masterpiece combines the delicate taste of trout with a crispy pecan crust, resulting in a symphony of textures and flavors. Accompanying this main course are three tantalizing recipes: a refreshing Avocado Salsa, a zesty Lemon-Herb Butter Sauce, and a flavorful Spinach Salad, each contributing its unique charm to elevate the overall dining experience. Get ready to indulge in a healthy and satisfying meal that nourishes your body and delights your taste buds.
Check out the recipes below so you can choose the best recipe for yourself!
PECAN CRUSTED TROUT (SOUTH BEACH DIET PHASE1)
From new book. Haven't tried. Pecans add even more protein, good monounsaturated fats, and tremendous taste to this easy baked trout dish. Serve tjhe fish with grilled asparagus tossed with a little garlic and extra virgin olive oil and roasted until golden and tender.
Provided by Lizzie Rodriquez
Categories Trout
Time 30m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Heat the oven to 400. Line a baking sheet with parchment.
- In a food processor, pulse pecans, rosemary, garlic, and cayenne until finely chopped.
- Place each trout, opened and flesh side up on the baking sheet.
- Season flesh side of trout with salt and brush with egg white. Sprinkle nut mixture over egg white and press to adhere. Drizzle evenly with oil and bake until trout is opaque and tender inside, about 20 minutes.
PECAN CRUSTED TROUT
Steps:
- To make the pecan crusted trout:
- Preheat the oven to 450 degrees F. Combine all of the dry ingredients, seasonings, and herbs. Brush each trout fillet with the softened butter. Sprinkle the buttered side of each trout fillet with the pecan crust and press firmly with your hand to completely cover each fillet.
- Brush a cookie sheet with the remaining butter. Place the un-breaded side of the trout down on the buttered cookie sheet. Bake for 10 to 12 minutes or until the flesh is firm and flaky.
- To make the watercress salad and apple cider vinaigrette:
- In a large bowl, toss the lettuce, the apple slices, and the grated horseradish root. In a separate bowl, combine the cider vinegar, lemon juice, minced shallot, ground fennel seed, salt and pepper. Then whisk in the apple cider, olive oil, and walnut oil. Dress salad with the vinaigrette.
- Using a large spatula, carefully lift the trout onto a plate. Spoon the horseradish cream over the crusted trout. Serve with a watercress salad with apple cider vinaigrette.
- To make the horseradish cream: Chill the reduced heavy cream until cold and thick. Combine all ingredients and gently mix. Keep cold until it goes on warm fish to keep from breaking.
PECAN-CRUSTED TROUT
Steps:
- Preheat oven to 400 degrees F (200 degrees C). Spray a baking sheet with cooking spray.
- Mix pecans, rosemary, salt, and black pepper in a shallow bowl. Place flour in a separate shallow bowl. Dip trout fillets in flour and shake off excess; dip fish into beaten egg, then into seasoned pecans, lightly pressing pecan coating onto fish. Arrange fillets on the prepared baking sheet.
- Bake in preheated oven until fish flakes easily with a fork, 10 to 12 minutes.
Nutrition Facts : Calories 260.3 calories, Carbohydrate 8.3 g, Cholesterol 140.3 mg, Fat 15.3 g, Fiber 1.7 g, Protein 22.7 g, SaturatedFat 2.4 g, Sodium 664.8 mg, Sugar 0.7 g
Tips:
- Choose fresh, high-quality ingredients: The quality of your ingredients will directly impact the taste of your dish. Use fresh fish, vegetables, and herbs whenever possible.
- Don't overcook the trout: Trout is a delicate fish that can easily be overcooked. Cook it just until it is opaque and flakes easily with a fork.
- Use a nonstick skillet or baking sheet: This will help to prevent the trout from sticking and falling apart.
- Season the trout well: Trout has a mild flavor, so it is important to season it well. Use a variety of spices and herbs to create a flavorful dish.
- Serve the trout with a simple sauce: A simple sauce can help to enhance the flavor of the trout. Try a lemon-butter sauce, a salsa verde, or a tartar sauce.
Conclusion:
Pecan-crusted trout is a delicious and healthy dish that is perfect for a Phase 1 South Beach Diet meal. It is easy to make and can be cooked in a variety of ways. Whether you bake it, pan-fry it, or grill it, pecan-crusted trout is sure to be a hit with your family and friends.
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