- 4 trout fillets (4 ounces each), cleaned and boned
- 1 cup fat-free, low-sodium chicken broth
- 1/2 cup kasha
- Nonstick cooking spray
- 1 clove garlic, minced
- 1/3 cup finely chopped scallions
- 1/3 cup finely chopped celery
- 1/3 cup finely chopped mushrooms
- 1 teaspoon oregano
- 1/2 teaspoon freshly ground black pepper
- 1 hard boiled egg, peeled and diced
- 1/2 cup fat-free sour cream
- Zero-calorie butter spray
- Freshly ground black pepper to taste
- 2 tablespoons chopped fresh parsley
Rinse trout fillets and set aside. Add chicken broth to small saucepan. Cover and bring to boil. Add kasha, cover, and reduce heat to medium-low and cook for about 10 minutes until kasha is tender and liquid is absorbed (check halfway through cooking to make sure kasha is not burning or sticking). Meanwhile, spray a skillet with nonstick cooking spray and add garlic, scallions, celery, mushrooms, oregano, and 1/2 teaspoon black pepper. Sauté until vegetables are tender. Pour vegetables into a mixing bowl and stir in cooked kasha. Add diced hard-boiled egg and sour cream, stirring until well blended. Preheat the oven to 350° F. Spray a casserole dish with nonstick cooking spray. Place 1/4 of the stuffing mix (heaping 1/2 cup for each serving) in the center of each trout fillet and roll each one into a large bundle. Place with seam side down into casserole dish. Spray the tops of the trout fillets in casserole dish with zero-calorie butter spray, then sprinkle with 1/4 teaspoon freshly ground black pepper and chopped fresh parsley. Place casserole dish uncovered in oven and bake for approximately 30 minutes until trout is cooked and stuffing is heated through.
Yield: 4 servings.
Serving size: 1 stuffed trout fillet.
Nutrition Facts Per Serving:
Calories: 264 calories, Carbohydrates: 24 g, Protein: 28 g, Fat: 5 g, Saturated Fat: 1 g, Sodium: 88 mg, Fiber: 2 g
Exchanges per serving: 1 1/2 starch, 2 very lean meat. Carbohydrate choices: 1 1/2.
Sharon Palmer is a registered dietitian and freelance writer in Southern California.