Pan-Fried Trout with Fresh Herb Salad

We use flat-leaf parsley, tarragon, basil, and chives for the salad, but you can use any combination of your favorite herbs. Serve with lemon slices, if you like.

Yield: 4 servings (serving size: 1 fillet and about 1/3 cup salad)

Ingredients

• 4  (6-ounce) trout fillets
• 1/2  teaspoon  salt
• 1/4  teaspoon  freshly ground black pepper
• 1  tablespoon  extra-virgin olive oil, divided
• Cooking spray
• 1 1/2  cups  mixed fresh herbs
• 1  tablespoon  fresh lemon juice
• 1/8  teaspoon  salt

Preparation

1. Score skin side of fish. Sprinkle fish with 1/2 teaspoon salt and pepper. Heat 1 teaspoon oil in a large cast-iron or nonstick skillet coated with cooking spray over medium heat. Add fish, skin side down, to pan; cook 4 minutes or until skin is crisp. Turn fish over; cook 1 minute or until fish flakes easily when tested with a fork or until desired degree of doneness.

2. Combine herbs, remaining 2 teaspoons oil, juice, and 1/8 teaspoon salt in a medium bowl; toss gently to coat. Serve salad over fish.

Nutritional Information

Calories:

219

Fat:

8.8g (sat 2.9g,mono 3.9g,poly 0.9g)

Protein:

33.5g

Carbohydrate:

1.9g

Fiber:

0.6g

Cholesterol:

74mg

Iron:

3.2mg

Sodium:

469mg

Calcium:

45mg