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Walnut Crusted Trout Fillets

  • Walnut Crusted Trout Fillets

    Ingredients:

    • 1/2 cup whole-wheat flour
    • 3 tablespoons dried rubbed sage
    • 1 teaspoon salt
    • 1 1/2 teaspoon ground black pepper
    • 2 large eggs
    • 2 cups finely chopped walnuts (about 10 ounces)
    • 4 trout fillets
    • 2 tablespoons olive oil
    • 1 lemon, quartered lengthwise
    • 1 teaspoon chopped fresh parsley

    Directions:

    1. Using fork - stir flour, sage, salt, and pepper on large plate to blend.
    2. Whisk eggs in medium bowl to blend.
    3. Place walnuts on large plate.
    4. Sprinkle trout filets with salt and pepper.
    5. Dredge trout in flour mixture, then dip in eggs to coat.
    6. Press both sides of trout in walnuts to coat.
    7. Heat 1 tablespoon of oil in each of two heavy large skillets over medium heat.
    8. Add 2 trout fillets to each skillet.
    9. Cook until coating is lightly browned and trout are cooked through, about 5 minutes per side.
    10. Transfer trout to plates. Squeeze lemon wedge over each filet, sprinkle with parsley and serve.

    Yield:

    4 servings

    Source:

    Dana-Farber/Brigham and Women's Cancer Center

  • Nutrition Tip

    Walnuts bring a nutty, rich flavor to this delicious trout recipe. With an added crunch to complement the smooth filet of fish, walnuts are also packed with protein, fiber, and heart-healthy fats.

    Among the heart-healthy fats found in walnuts are omega-3 fatty acids, essential fats with anti-inflammatory properties that can also help to lower high triglyceride levels.

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