Cashew Crusted Trout with Mango

1 serving: 282 cal 25 g protein 22g carbs 3g fiber 11g fat 2.3g sat fat 94mg cholesterol 33mg calcium 183 mg sodium

Cashew Crusted Trout with Mango
Cashew Crusted Trout with Mango

PREP TIME

--

minutes

TOTAL TIME

--

minutes

SERVINGS

4

servings

PREP TIME

--

minutes

TOTAL TIME

--

minutes

SERVINGS

4

servings

Ingredients

  • 1

    cup thinly sliced mango

  • 2

    tbs onion, minced

  • 1/4

    cup cilantro leaves

  • 1

    tbs lime juice

  • 1/2

    teas olive oil

  • 1/8

    tsp salt

  • 3

    egg whites

  • 1/4

    cup ground cashews

  • 1/4

    cup cornmeal, preferable whole grain

  • 1

    lb trout fillet cut into 4 pieces

  • Non stick cooking spray

Directions

1. Heat a large heavy bottom skillet over med heat 2. In a med sized bowl, combine mango, onion, cilantro, lime juice, olive oil, salt, and pepper to taste. Set aside. 3. Place egg whites in a large plate. Mix cashews and cornmeal in another large plate. 4. Take each piece of fish and coat with egg whites, then cashew mix. Place dipped pieces of fish on clean plate. 5. Coat skillet with nonstick cooking spray and place fish in pan. Cook until crust is browned, about 3 min. Flip fish anc cook for an additional 3 min. 6. Serve fish topped with mango mixture

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