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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.
1 cup mango, thinly sliced
2 tablespoons onion, minced
1/4 cup cilantro leaves
1 tablespoon lime juice
1/2 teaspoon olive oil
1/8 teaspoon salt
3 egg whites
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® Non-Stick Cooking Spray – Original
Heat a large heavy-bottom skillet over medium heat.
In a medium-sized bowl, combine mango, onion, cilantro, lime juice, olive oil, salt and pepper to taste. Set aside.
Place egg whites on a large plate. Mix cashews and cornmeal on another large plate.
Take each piece of fish and coat with egg whites, then cashew mixture. Place dipped pieces of fish on clean plate.
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.
Serve fish topped with mango mixture.
Makes 4 servings.
Nutrition Per Serving:
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