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Parmesan-Crusted Trout with Red Pepper Orzo

Parmesan-Crusted Trout with Red Pepper Orzo

Ingredients

  • 6 ounces uncooked orzo (about 3/4 cup dry)
  • 1 7 ounce jar water-packed, roasted red peppers, minced, liquid reserved
  • Salt
  • Freshly ground black pepper
  • 1/4 cup seasoned dry bread crumbs
  • 2 tablespoons Parmesan cheese, grated
  • 4 4 ounces trout fillets (skin on one side)
  • Olive oil cooking spray

Directions

  1. In a pot of rapidly boiling water, cook orzo until tender, 9 to 11 minutes. Drain and toss with the minced red peppers and reserved liquid. Add salt and pepper. Set aside.
  2. Meanwhile, in a shallow dish, combine the bread crumbs and Parmesan. Add fillets and turn to coat both sides.
  3. Coat a large nonstick skillet with olive oil spray and set it over medium-high heat. When the pan is hot, cook fillets, skin side up, for 3 minutes. Flip and cook for 1 to 2 minutes. Serve with orzo.

Tip

  • Leave the skin on to add flavor and keep the fillets from falling apart.

Note

  • Nutritional information includes 1/4 teaspoon of added salt.

Nutrition Information

Per serving: 380 kcal cal., 9 g fat (2 g sat. fat), 40 g carb., 3 g fiber, 4 g sugar, 31 g pro., 101 mg calcium, 4 mg iron. Percent Daily Values are based on a 2,000 calorie diet

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