Sautéed Trout With Cucumber Melon Salsa Recipes

SAUTéED TROUT WITH CUCUMBER-MELON SALSA

Steps:

• In a medium bowl, stir together the salsa ingredients. Set aside.
• Sprinkle the flesh side of the fish with the cumin, salt, and pepper. Using your fingertips, gently press the mixture so it adheres to the fish.
• Put the flour in a medium shallow dish. Add the fish with the flesh side down. Lightly coat that side with the flour, shaking off any excess.
• In a large nonstick skillet, heat 2 teaspoons oil over medium-high heat, swirling to coat the bottom. Cook 2 pieces of the fish with the flesh side down for 2 minutes, or until browned. Turn over and cook for 2 minutes, or until the fish flakes easily when tested with a fork. Transfer to a large plate. Cover to keep warm.
• Put the remaining 1 teaspoon oil in the skillet, swirling to coat the bottom. Cook the remaining 2 pieces of fish. Transfer all the fish to plates. Top with the salsa. Serve with the lemon wedges to squeeze over all.
• (Per serving)
• Calories: 234
• Total fat: 11.0g
• Saturated: 1.5g
• Trans: 0.0g
• Polyunsaturated: 2.5g
• Monounsaturated: 6.0g
• Cholesterol: 66mg
• Sodium: 140mg
• Carbohydrates: 8g
• Fiber: 1g
• Sugars: 4g
• Protein: 25g
• Calcium: 64mg
• Potassium: 569mg
• 1/2 fruit
• 3 lean meat
• 1/2 fat

TROUT WITH TROPICAL FRUIT SALSA AND MIXED GREENS

Steps:

• Whisk 4 tablespoons oil, lime juice, sugar, ginger, and 1/8 teaspoon Creole seasoning in small bowl to blend. Season vinaigrette with salt and pepper. Combine pineapple, mango, bell pepper, and red onion in large bowl. Add half of vinaigrette; toss to coat. Toss greens in medium bowl with remaining vinaigrette.
• Brush trout fillets with 1 tablespoon oil. Sprinkle with remaining 4 teaspoons Creole seasoning, about 1/2 teaspoon per side, then salt and pepper. Heat remaining 1 tablespoon oil in large nonstick skillet over medium-high heat. Add trout fillets and cook until just opaque in center and browned, about 2 minutes per side.
• Divide greens among 4 plates. Place trout fillets and salsa alongside.