Pecan Crusted Trout South Beach Diet Phase1 Recipes

PECAN-CRUSTED TROUT WITH AN APPLE-STUDDED SALAD & THYME-ROASTED POTATOES

Steps:

• • Adjust racks to top and middle positions and preheat oven to 450 degrees. Wash and dry produce. • Cut potatoes into ¼-inch-thick rounds. Strip thyme leaves from stems; roughly chop leaves until you have 2 tsp. Finely chop pecans or crush in their bag with a heavy-bottomed pan or rolling pin.
• • Lightly oil a baking sheet. Toss potatoes on sheet with a drizzle of oil, half the chopped thyme, salt, and pepper. • Roast on top rack for 12 minutes (you'll start the trout then).
• • While potatoes roast, place 2 TBSP butter (3 TBSP for 4 servings) in a medium microwave-safe bowl. Microwave until melted, 30 seconds. Let cool slightly, then stir in pecans, panko, remaining chopped thyme, and a pinch of salt and pepper. • In a small bowl, combine honey, mustard, and mayonnaise.
• Pat trout* dry with paper towels; season with salt and pepper. Drizzle skin sides with oil; rub to coat. Once potatoes have roasted 12 minutes, place trout skin sides down on a second baking sheet. Evenly spread tops with a thin layer of honey mustard sauce (save remaining sauce for serving); mound with pecan mixture, pressing firmly to adhere. Transfer potatoes to middle rack and place trout on top rack. Roast until crust is golden brown and trout is cooked through, 10-12 minutes.
• • Meanwhile, halve, core, and thinly slice apple. Quarter lemon. • In a large bowl, combine mixed greens, apple, a large drizzle of olive oil, and as much lemon juice as you like. Season with salt and pepper.
• • Divide trout, potatoes, and salad between plates. Drizzle trout with remaining honey mustard sauce and serve.

PECAN CRUSTED TROUT

Steps:

• To make the pecan crusted trout:
• Preheat the oven to 450 degrees F. Combine all of the dry ingredients, seasonings, and herbs. Brush each trout fillet with the softened butter. Sprinkle the buttered side of each trout fillet with the pecan crust and press firmly with your hand to completely cover each fillet.
• Brush a cookie sheet with the remaining butter. Place the un-breaded side of the trout down on the buttered cookie sheet. Bake for 10 to 12 minutes or until the flesh is firm and flaky.
• To make the watercress salad and apple cider vinaigrette:
• In a large bowl, toss the lettuce, the apple slices, and the grated horseradish root. In a separate bowl, combine the cider vinegar, lemon juice, minced shallot, ground fennel seed, salt and pepper. Then whisk in the apple cider, olive oil, and walnut oil. Dress salad with the vinaigrette.
• Using a large spatula, carefully lift the trout onto a plate. Spoon the horseradish cream over the crusted trout. Serve with a watercress salad with apple cider vinaigrette.
• To make the horseradish cream: Chill the reduced heavy cream until cold and thick. Combine all ingredients and gently mix. Keep cold until it goes on warm fish to keep from breaking.

PECAN CRUSTED TROUT (SOUTH BEACH DIET PHASE1)

Steps:

• Heat the oven to 400. Line a baking sheet with parchment.
• In a food processor, pulse pecans, rosemary, garlic, and cayenne until finely chopped.
• Place each trout, opened and flesh side up on the baking sheet.
• Season flesh side of trout with salt and brush with egg white. Sprinkle nut mixture over egg white and press to adhere. Drizzle evenly with oil and bake until trout is opaque and tender inside, about 20 minutes.

PECAN CRUSTED FISH

Steps:

• Combine pecans, breadcrumbs, salt, garlic powder and pepper in a shallow dish.
• Combine buttermilk and hat sauce in another shallow bowl.
• Place flour on a plate.
• Dredge in flour. Dip in buttermilk. Dredge in pecans.
• Heat skillet and add oil. Cook 3 minutes on each side or until fish flakes.
• OR
• Leave skin on 1 side and dredge nonskin side.
• Broil until flakey.
• Serve with lemon wedge.

PECAN-CRUSTED TROUT

Steps:

• Preheat oven to 400 degrees F (200 degrees C). Spray a baking sheet with cooking spray.
• Mix pecans, rosemary, salt, and black pepper in a shallow bowl. Place flour in a separate shallow bowl. Dip trout fillets in flour and shake off excess; dip fish into beaten egg, then into seasoned pecans, lightly pressing pecan coating onto fish. Arrange fillets on the prepared baking sheet.
• Bake in preheated oven until fish flakes easily with a fork, 10 to 12 minutes.

SOUTH BEACH DIET - PEPPER CRUSTED TENDERLOIN OF BEEF

Steps:

• Preheat the oven to 375°F.
• Bring water to boil in a small saucepan.
• Immerse the onions in boiling water for about 2 minutes, then shock them with cold water.
• Cut off the root tip of each onion and squeeze it out of the skin.
• Heat 2 Tablespoon of the olive oil in a large skillet over medium heat.
• Add the shallots and saute for 2 minutes or until tender.
• Rub the beef with olive oil.
• Combine the pepper, salt, garlic, rosemary and orange zest, if using, and pat the mixture on the beef.
• Increase the heat to high and sear the beef in the pan on all sides.
• Add the pearl onions and place the skillet directly in the oven.
• Roast until a thermometer reads 145 degrees for medium rare.

HEALTHY SPICED PECAN-ENCRUSTED TILAPIA (SOUTH BEACH DIET/DIABETI

Steps:

• Preheat oven to 425°F.
• Mix dry ingredients.
• Dip filets into egg whites.
• Roll into dry ingredients.
• Bake for 20-25 minutes or until done.