Cashew Crusted Trout with Mango

By Katecooks

1 serving:

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

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

Details

Servings 4

Preparation

Step 1

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