Sautéed Trout with Cucumber-Melon Salsa

Preparation

1. Step 1

   In a medium bowl, stir together the salsa ingredients. Set aside.

   Step 2

   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.

   Step 3

   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.

   Step 4

   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.

   Step 5

   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.

2. Nutrition Information

   Step 6

   (Per serving)

   Step 7

   Calories: 234

   Step 8

   Total fat: 11.0g

   Step 9

   Saturated: 1.5g

   Step 10

   Trans: 0.0g

   Step 11

   Polyunsaturated: 2.5g

   Step 12

   Monounsaturated: 6.0g

   Step 13

   Cholesterol: 66mg

   Step 14

   Sodium: 140mg

   Step 15

   Carbohydrates: 8g

   Step 16

   Fiber: 1g

   Step 17

   Sugars: 4g

   Step 18

   Protein: 25g

   Step 19

   Calcium: 64mg

   Step 20

   Potassium: 569mg

3. Dietary Exchanges

   Step 21

   1/2 fruit

   Step 22

   3 lean meat

   Step 23

   1/2 fat