If trout is not available, use any type of fish fillet (tilapia, grouper, mahi mahi, flounder, sole). Measure the fish at its thickest part and cook for 10 minutes per inch of thickness.

Helpful Hints:

Be sure to ask for the bones to be removed when buying the trout.

A quick way to chop parsley is to snip the leaves with a scissors.

TROUT AMANDINE

2 (3/4-pound each) whole trout

1/4 cup skim milk

1/4 cup flour

Salt and freshly ground black pepper

2 teaspoons olive oil

1 tablespoon sliced almonds

3 tablespoons lemon juice

2 tablespoons freshly chopped parsley

For garnish: 4 slices lemon

Rinse trout and pat dry with a paper towel.

Open fish flat and dip into skim milk.

Season flour with salt and pepper to taste. Dip trout into flour making sure both sides are completely covered. Shake off any excess.

Heat olive oil in a non-stick skillet large enough to hold fish in one layer over medium-high heat.Saute fish for 2 minutes and turn. Saute second side another 2 minutes. Remove to a plate.

Add almonds to the skillet and saute until slightly golden, about 1 minute. Sprinkle fish with lemon juice, almonds and parsley. Garnish plate with lemon slices.

Makes 2 servings, each with 409 calories, 20 grams fat, 97 mg cholesterol, 40 grams protein, 17 grams carbohydrates, 1 gram fiber, 110 mg sodium.