Tilapia or Trout Almondine

[scubakate]

Here is one of the recipes I got from my cooking class - I'd like to know if it is zoned and if not - how to zone it. How many blocks?

Tilapia or Trout Almondine


2-4 oz. Tilapia Filets or 1 whole trout (trimmed)
salt and pepper
1/4 c. cornmeal and /or Wondra flour (he uses Wondra to add some color)
2-3 T salad oil
4 T butter
1/2 c. almonds, sliced
1/2 t garlic, chopped
1/2 Lemon, juiced
2 t. parsely, fresh, chopped (optional)

Season trout w/ salt and pepper.
Coat both side of trout w/ cornmeal and/or Wondra
Heat oil in a saute pan over medium heat. when the oil is hot, add the fish
(presentation side down, skin side up)
Cook for about 3 minute, or until golden brown, then turn fish over.
Cook for about 2 more minutes.
Remove the fish from the pan and wipe the pan clean.
Add the butter and almonds to the pan and cook over medium heat until the butter and almonds start to turn brown (about 2-3 minutes).
Remove from the heat, add the garlic and stir for a few seconds then the lemon juice and parsely. Pour over the cooked fish and serve immediately.
Season w/ salt and pepper, if desired.

[Anne-Marie]

Here is one of the recipes I got from my cooking class - I'd like to know if it is zoned and if not - how to zone it. How many blocks?

I'll give it a try but it's very high in fat, which would be perfect for an athlete

Tilapia or Trout Almondine

2-4 oz. Tilapia Filets or 1 whole trout (trimmed)

1 1/2 ozs. fish is 1 block so if you used 3 ozs. of filets that would be 2 blocks of protein or 4 1/2 ozs. would be 3 blocks.

salt and pepper
1/4 c. cornmeal and /or Wondra flour (he uses Wondra to add some color)

I searched the USDA data base and used Cornmeal, whole-grain, yellow as my search code.

1 cup, less fibre has 84.91 gr of fibre, so 1/4 cup has 21.23 gr, so just slightly over 2 blocks of carbs.

2-3 T salad oil

I would use olive oil, rather than salad oil and cut it back to about 2 T of olive oil which is approximately 28 gr. fat.

4 T butter

Again, this is a lot of fat, so I would cut it back to 1 T butter or 1 T virgin coconut oil, which is also 14 gr. fat. Better yet, you could toast the almonds in the microwave, rather than in butter.

1/2 c. almonds, sliced

Again, too many almonds. I would cut back to about 1 T. sprinkled almonds which is approximately 3 gr. fat.

1/2 t garlic, chopped
1/2 Lemon, juiced
2 t. parsely, fresh, chopped (optional)

Season trout w/ salt and pepper.
Coat both side of trout w/ cornmeal and/or Wondra
Heat oil in a saute pan over medium heat. when the oil is hot, add the fish
(presentation side down, skin side up)
Cook for about 3 minute, or until golden brown, then turn fish over.
Cook for about 2 more minutes.
Remove the fish from the pan and wipe the pan clean.
Add the butter and almonds to the pan and cook over medium heat until the butter and almonds start to turn brown (about 2-3 minutes).
Remove from the heat, add the garlic and stir for a few seconds then the lemon juice and parsely. Pour over the cooked fish and serve immediately.
Season w/ salt and pepper, if desired.

This could easily be a 2 block meal, but the fat is way too high. Even cutting it back I get 45 gr. of fat which is 15 blocks of fat.

Perhaps you could try baking the fish??