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Baked Crab-Stuffed Trout
Baked Crab-Stuffed Trout
Yield: Makes 4 servings
Ingredients:
2small whole trout (about 6 ounces each), cleaned and boned
3teaspoons reduced-sodium soy sauce, divided
3ounces frozen cooked crabmeat or imitation crabmeat, thawed, shredded
1/2cup fresh bread crumbs
1/2cup shredded carrot
1/4cup thinly sliced celery
1/4cup thinly sliced green onions
1egg white, lightly beaten
2tablespoons dry white wine
1tablespoon grated lemon peel
1teaspoon garlic powder
1/2teaspoon black pepper
Lemon wedges
Preparation:
1.Preheat oven to 375°F. Wash trout; pat dry with paper towels. Place on foil-lined baking sheet. Brush inside cavities lightly with 1-1/2 teaspoons soy sauce.2.Combine remaining 1-1/2 teaspoons soy sauce, crabmeat, bread crumbs, carrot, celery, onions, egg white, wine, lemon peel, garlic powder and pepper in small bowl; blend well. Divide stuffing in half; place half of stuffing inside cavity of each trout.3.Bake 30 minutes or until trout flakes easily when tested with fork. Serve with lemon wedges. Garnish, if desired.
Nutritional Information:
Serving Size: 1/2 of 1 stuffed trout fillet
Sodium
527 mg
Protein
25 g
Fiber
1 g
Carbohydrate
14 g
Cholesterol
61 mg
Saturated Fat
2 g
Total Fat
6 g
Calories from Fat
24 %
Calories
217
Dietary Exchange:
Meat
3
Starch
1
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