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Baked Trout with Tomato and Chervil




Source of Recipe


ws


Recipe Introduction


servings 4
points 6


List of Ingredients




2 cups arugula or other lettuce, washed torn and shredded
Four 5-ounce trout fillets
2 cups chopped seeded peeled tomatoes
1/4 cup tomato juice
1/4 cup Worcestershire sauce
1 tablespoon + 1 teaspoon chopped fresh chervil or thyme
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 tablespoon + 1 teaspoon reduced-calorie tub margarine
4 fresh chervil sprigs to garnish (optional)
4 lemon wedges to garnish (optional)

Recipe



Preheat oven to 425. Spray 2 baking sheets with nonstick cooking spray.
Cut out four 12" squares of baking parchment paper. Fold each 2 times into a 6" square. Unfold and lay out flat on clean surface.
Place 1/2 cup arugula on the top left-hand square of each paper. Place 1 trout fillet on top of each mound of arugula.
Top each fillet with 1/2 cup tomato, 1 tablespoon tomato juice, 1 tablespoon Worcestershire sauce, 1 teaspoon chervil, 1/4 of the salt and 1/4 of pepper. Top
each stack with 1 teaspoon margarine. Fold into tightly sealed triangle, starting at one corner, making tiny overlapping folds 1/4" apart, and tucking the ends under.
Place on prepared baking sheets and bake 5 minutes. Place each parcel on a serving plate. Standing back to avoid the steam, cut each packet open slightly in the center. Garnish each with a chervil sprig and lemon wedge, if desired.

EACH SERVING (1 FILLET AND 1/4 OF THE TOMATO MIXTURE)
PROVIDES: 1/2 Fat, 2 Vegetables, 2 Proteins

PER SERVING: 266 Calories, 32 g Protein, 12 g Fat, 8 g Carbohydrate, 619 mg
Sodium, 82 mg Cholesterol, 2 g Dietary Fiber