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Trout Fillet With Oregano Crust

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CATEGORY CUISINE TAG YIELD
On, Range, Ross, The 4 Servings

INGREDIENTS

4 Trout fillets
15 g Fresh oregano, 1/2oz
3 t Liquid smoke
65 g Pecans, 2oz
25 g Breadcrumbs, 1oz
1 Clove garlic
3 t Olive oil

INSTRUCTIONS

Pre-heat the oven to 200øC/400øF/gas mark 6  Skin the fish fillets
and marinate in the smoke for 1-2 hours. Blend  all the rest of the
ingredients to a wet crumb. Double the fillets  and place in a buttered
oven tray. Crust with the crumbs and roast  for 5 minutes.  Converted
by MC_Buster.  Per serving: 259 Calories (kcal); 20g Total Fat; (67%
calories from  fat); 18g Protein; 4g Carbohydrate; 46mg Cholesterol;
41mg Sodium  Food Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 0
Vegetable; 0  Fruit; 3 Fat; 0 Other Carbohydrates  Converted by
MM_Buster v2.0n.

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Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 425
Calories From Fat: 210
Total Fat: 24.2g
Cholesterol: 197.2mg
Sodium: 184.5mg
Potassium: 942mg
Carbohydrates: 9.6g
Fiber: 3.5g
Sugar: 1.2g
Protein: 42.6g


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