Recipes › Fish ›
Printer-friendly version

Cashew-Crusted Trout with Mango


Smart Balance Pick

Recipe submitted by:

Smart Balance

No votes yet
Description: 

The combination of trout with cashews and mango puts this dish in the category of comfort food. If possible, use U.S. farm-raised rainbow trout, which is delicious, sustainable and free of contaminants.


Difficulty: Medium

Course: Dinner

Main Ingredient: Fish

Smart Balance Product: 
Smart Balance™ Omega-3 Grade A Natural Large Eggs

Ingredients: 

1 cup mango, thinly sliced
2 tablespoons onion, minced
1/4 cup cilantro leaves
1 tablespoon lime juice
1/2 teaspoon Smart Balance™ Mediterranean Pure Olive Oil
1/8 teaspoon salt
3 egg whites from Smart Balance™ Omega-3 Grade A Natural Large eggs
1/4 cup cashews, ground in food processor or blender for about 1 minute
1/4 cup cornmeal, preferably whole grain
16 oz trout fillet, cut into 4 pieces (about 4 ounces each)
1 second spritz Smart Balance® Omega Non-Stick Cooking Spray


Prep Time: 

10 minutes


Cook Time: 

20 minutes


Yield/Notes: 

Serves: 4

Nutrients
Calories 260 kcal
Fat 9 g
Saturated Fat 2 g
Trans Fatty Acid 0 g
Poly Fat 2 g
Mono Fat 4 g
Cholesterol 67 mg
Sodium 152 mg
Carbohydrates 17 g
Dietary Fiber 2 g
Total Sugars 7 g
Protein 28 g

STEP 1:

  

Heat a large heavy-bottom skillet over medium heat.

STEP 2:

  

In a medium-sized bowl, combine mango, onion, cilantro, lime juice, Smart Balance™ Mediterranean Pure Olive Oil, salt and pepper to taste. Set aside.

STEP 3:

  

Place egg whites on a large plate. Mix cashews and cornmeal on another large plate.

STEP 4:

  

Take each piece of fish and coat with egg whites, then cashew mixture. Place dipped pieces of fish on clean plate.

STEP 5:

  

Coat skillet with Smart Balance® Omega Non-Stick Cooking Spray, and place fish in pan. If there is not enough room to cook fish comfortably in a single layer, cook in two batches. Cook until crust is browned, about 3 minutes. Flip fish and cook for an additional 3 minutes.

STEP 6:

  

Serve fish topped with mango mixture.