Pan Seared Cajun Trout (or your fish of choice)
Slightly adapted from www.food.com
Ingredients:
20 oz raw trout – should yield 2 portions of 7 oz cooked (2 Leans)
2 tbsp light butter (2 Healthy Fats)
2 tsp olive oil (2 Healthy Fats)
1/2 tsp dried basil (1/2 Condiment)
1 1/2 tsp Cajun seasoning (3 condiments)
1/2 tsp garlic powder (1 Condiment)
1/2 tsp parsley flakes (1/6 Condiment)
Lemon pepper to taste – I used about 1/8 tsp (1/4 Condiment)
Directions:
In a large frying pan, saute all the ingredients except the fish over medium heat. Add the fish and adjust the heat to medium high. The fish will cook quickly. Brown each side, cooking approximately 3 to 4 minutes on each side. Be careful not to over cook the fish.
2 Servings with 1 Lean, 2.5 Condiments, and 2 Healthy Fats per serving
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