Ingredients
- 1 cup diced cantaloupe
- 1 cup diced seeded cucumber (English
- or hothouse
- preferred)
- 1 tablespoon snipped fresh mint
- 1/2 teaspoon grated lemon zest
- 2 teaspoons fresh lemon juice
- 1 teaspoon seeded and minced fresh jalapeno
- 1/8 teaspoon ground cumin
- 4 trout fillets with skin (about 5 ounces each)
- rinsed and patted dry
- 1/2 teaspoon ground cumin
- 1/8 teaspoon salt
- 1/8 teaspoon pepper
- 2 tablespoons flour
- 2 teaspoons canola or corn oil and 1 teaspoon canola or corn oil
- divided use
- 1 medium lemon
- cut into 4 wedges
Instructions
- 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
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