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Hello everyone.
Chef Rob Stinson from Fit to Eat here
with another delicious Fit to Eat meal.
This season, we are going gourmet
with a French classic: Trout Almondine.
But we are going to cut out all of the butter.
We will make my radish remoulade
with Greek yogurt instead of mayonnaise.
We will get started with a healthy take
on this French classic as soon as we get back.
Welcome back.
Let's start with trout almondine.
You can use pretty much any fish in this recipe
including catfish, snapper, red fish or whatever is available.
I prefer to use the original trout.
Some people worry about the fat content
in trout because trout usually has
about five grams or so in a serving.
But the fact in trout is polyunsaturated fat.
Trout is full of omega-3
and omega-6 essential fatty acids.
What are some of the benefits of omega-3 fatty acids?
Well, omega-3 fatty acids lower cholesterol,
alleviate inflammation like arthritis
and help lower your blood pressure.
And it is a quick, easy ingredient to work with.
So I have a piece of catfish here and a piece of trout.
We are going to work with the trout.
So I'm going to slide this on the side because
what we are going to do is make a mix of what we are
going to use as the crust on the trout itself.
And those of you out there who have any kind
of gluten intolerance or just to prefer a gluten free diet,
this one actually works for you as well.
Were going to add in some golden ground flax seed.
I love using it instead of flour.
It's consistent, it's a nice quality
and it adds a certain crispness when it cooks.
Now we are going to put some garlic powder.
Don't confuse that with garlic salt.
Onion powder.
And black pepper.
We're going to mix that altogether.
The idea of this is we are making a seasoning
as a crust breaking up any little pieces that need to be.
It's consistent right now.
Almonds.
Let's talk about them.
Almonds are highly revered in some cultures
and are even mentioned several times throughout the Bible.
The Romans believed the almond was a fertility charm.
Here is why almonds are among the best.
Almonds help reduce your risk of heart attack.
A study found that people who consume nuts
five times a week reduce their risk of heart attack by 50%.
Probably a good idea to replace those
junk food snacks with nuts, huh?
Much like trout, almonds help reduce your LDL cholesterol.
That's the bad cholesterol.
But pay attention to serving size
because nuts are high in calories.
Just like anything else, moderation is the key.
Another study from Spain found that eating nuts
at least twice a week made use 31% less likely
to gain weight than those who didn't consume them.
There's also more protein in a quarter cup
of almonds than in an egg.
Almonds also help in cancer prevention
and can help lower blood pressure.
And it helps the rise in blood sugar levels
after a meal which is good for diabetes.
So all of these things said and done,
wonderful quality with almonds.
Let's take these almonds.
You see that we have whole almonds
that we put up front.
You were looking at those earlier.
I'm going to take our almonds,
and I've already toasted these,
but I'm going to show you in a pan like such,
the pan is on medium heat.
You just kind of toss the almonds in the pan.
You don't really need any oil.
You don't really need anything else in there.
You can start with them when they are plain sliced.
Crumble them in your pan as you go
and I can tell you this much,
I'm already getting that nutty quality in the aroma.
So now we will take those and put them
directly into the mixture that we already started.
In here now we've got our flax seed,
we've got garlic, onion, black pepper
and our ground, toasted almonds.
Trout almondine sounds like it is usually fried.
Usually it does have the egg wash,
flour, and it's cooked in oil.
Not the healthiest thing.
Here's a great way to do this and keep it healthy.
I want to put this right in front.
We are going to slide that piece of catfish out of the way.
As we work with this trout, we are going
to spread some Creole mustard right on to the trout.
The neat part about this is it acts like glue.
It's healthy, low in calories and with the combination
of what's coming next with our radish remoulade,
it works great.
Sprinkle that nutty mixture right on top.
I like to get it on there nice and heavy
because a lot of it is going to fall to the wayside.
Pat it down.
We are only really crusting one side of this.
Then when we get it in the pan,
we will throw a little more.
And then here comes the trick.
No butter in the pan.
We will take the pan off the heat,
spray it with our zero-fat spray,
pan coating, call it what ever you like.
Let's move this to the side.
And then we will take this and delicately put it
in the pan and then sprinkle what fell off.
Some of that will come off.
Let's take a spoonful.
That trout is a little moist on the bottom.
Some of this will stay on the bottom.
We are not really worried about the bottom
as much as we are the top.
We will leave that in the pan at the moment
so we can come through.
Let me grab my spatula.
I'm going to turn that heat down.
Remember this easy trick.
If you think your pan is too hot,
lift it off the heat, move it to the side.
Want to see how that crust is cooking.
Carefully and quickly, there you see.
It's got a beautiful nice brown crust on it.
Turn that heat back up.
Now let's talk a little bit about what trout almondine
really is and the difference in this.
We are taking butter out of the dish.
Trout almondine typically is served with brown butter.
A lot of people know that's what makes the dish,
something that has that special flavor.
Why?
The butter gets a certain nuttiness on its own
when browns and then you put it over the almonds
and you've got this wonderful combination
and this nutty flavor.
Well we are still going to have that.
We're just not going to have all of the fat
inside the pan where the trout is.
So you have the best of both worlds going on.
The other side of this is how do we compensate
and end up with a dish that you really feel like
you are getting some substance?
That's where our radish remoulade salad
is going to come in.
The radish remoulade salad will add in
some Creole nature because trout almondine
is a French Creole dish.
I'm going to take one of these off.
When you look at a radish, these are beautiful
quality radishes and we have so much flavor going on
with those, we are going to sliced tomatoes to go on
the side and we are going to turn our greens
into a base that is going to make this a hearty meal.
The main thing to think about is
how do we get the flavors without the fat?
Trout almondine is one of my all-time favorites.
We are going to turn the temperature down
on that pan a little bit.
You can see it's browning very nicely.
Look at that crust.
You are not missing anything
not having the flour and the butter.
I love cooking fish.
And as we said, catfish can cook this way,
snapper, red fish, any variety of fresh seafood.
It's hard.
You might have your heart set,
and I want to mention this as we get into this dish,
on trout almondine.
You go into your local store and you can't find it.
You call up your buddy who goes fishing
and they say, we don't have any.
Don't get stuck on it having to be
that one particular fish.
This works equally well, like we said,
with catfish, red snapper.
I could actually see a little piece of grouper
working really well with this.
So you've got to be able to be flexible
when you go to the store.
The next phase of this as we start working,
we will let this sit in the pan
and we will take a quick break.
I might even snack on a few of these
leftover almonds, too.
When we get back, we will get started
on that radish remoulade.
So, come right back.
(Rooster crows)
(banjo plays)
Ag Day is all about celebrating American agriculture,
about celebrating our American farmer,
all the hard work he does producing our food and fiber.
And it's about showcasing our local farmers.
Most children think right now their food comes
off the grocery shelf or from a fast food restaurant.
They need to know more about it,
about how it is grown, how to prepare it
and what better way to do it than at Ag Day
to teach them how to do some of those things.
One of the things they did with manure composting
is learning how earthworms take old compost,
food scraps and turn it into good usable soil.
And the glove activity, they were just learning
about the different seeds they could put in the gloves
so they could grow some lettuce and things like that.
We are just trying to make people aware
of what's available, when it is going to be available
and really let the kids see the raw vegetables.
They come by and they ask questions
so I will tell them how it is grown.
They get to see the person who grew the vegetables
and they know whether or not it is fresh.
One dairy we had here was Progress Dairy.
They had whole milk, they had reduced fat milk
and chocolate milk.
It's pasteurized, not homogenized.
Therefore, you can digest it a lot easier
than you can homogenized milk.
We had several chefs from local restaurants
teaching people some of their new recipes.
It's important for you to shop your local farmers market
to help your local farmers out.
But you get fresh produce, fresh eggs
without having to wait on them.
They are grown right here local.
Just eat fresh, eat local and it's better for your health.
Welcome back.
Let's talk about remoulade.
It's a delicious sauce, but how healthy is it?
Remoulades are usually pretty high in fat content
because they are made from a mayonnaise base,
which is an important point to remember
as we are keeping our eye on sauces
when you are eating out and cooking that add fat.
Sauces can be loaded with fat, sodium or gluten
which is added as a thickener to some sauces.
We are going to make a healthy version
by using fat free yogurt.
Yogurt brings a lot of health benefits
to the table, no pun intended.
Yogurt with bacteria cultures can help boost
your immune system and give you a longer life.
Yogurt lowers your bad cholesterol and helps lower
your body fat and it helps build bones.
So there are all kinds of great reasons why the sauce
as a base using yogurt is that much healthier.
Let's slide this right in front.
I'm going to move these radishes back.
I want to have enough space so we can show you
how simple this is to make.
Put your yogurt into the bowl.
A little bit of fat free cream cheese.
That's going to add a thickening to this.
A little dash of hot sauce.
Everybody has their favorite.
We're trying not to use too much.
It doesn't have to be too spicy.
Our black pepper.
Garlic, chopped, fresh.
Green onions.
We're going to save just a little bit for later
to throw on top as a garnish.
And celery.
And now the remoulade base.
Remoulade actually starts
with a little Creole mustard.
This is kind of a Creole white remoulade sauce.
Sometimes you will see remoulade sauces
and they look orange or red.
It's just tomato that they've added.
I like this version.
This version is definitely different.
All we have to do is mix it very well.
Wonderful flavors that come out.
You can see it's got a beautiful thickness to it.
We're going to take half of a lemon,
squeeze it while it is facing up.
Your lemon juice goes right inside.
So it has a tangy nature.
Nice creamy base.
Think about that, no mayonnaise at all.
Let's move this to the side,
go back to our radishes.
Let's talk about them for a second.
The best radishes in the world come
from right here in Mississippi.
Long Beach was once famous
for the long red radishes grown there.
I love to add radishes to my meals
for the health benefits.
Radishes are a natural diuretic
so they help with kidney and liver function.
And they may even help against
some urinary disorders.
Radishes also help fight high blood pressure,
reduces cholesterol and helps protect against
certain types of cancer.
Even more important, I have to say,
they've got a natural spiciness.
They are really delicious.
You can eat them raw just like I did.
What we are going to do is save all the greens.
These are radishes that came from Long Beach.
We've got a pan hot on the side.
We are going to spray with a little bit
of our pan coating.
The pan is nice and warm.
Keep it off the heat for right now.
Then we're going to take these radishes.
While we are saving those greens,
you are wondering, we are going to use those greens
as a base for the salad.
Make sure we don't miss any of these guys.
They are trying to hide.
Then all we are going to do
is slice these kind of thin.
Everybody has a little different
taste for their radishes.
I like to expose the center as much as possible.
Let's try and get them all in there
because they add such a dimensional flavor
to this with their natural spiciness.
Now we will put that pan back on the heat.
And sear them right into that pan.
You can hear that sizzle start.
And then the trick, of course.
Keep those tossing.
We have a few extras here.
Let's go ahead and get them all in there.
Now we will julienne these greens.
Now listen, I want to say something, too.
I've taken the liberty of adding in some fresh spinach
that I got at my local farmers market.
The nice part about that is sometimes the radishes,
when they are not as large, don't have as many greens.
And I want this salad to be a natural green salad.
We are just cutting up coarsely.
Look at that.
Beautiful, nice, fresh, and that is the key.
Let's do a little table maintenance here.
We will get rid of everything that we don't need.
Going to toss those, go back to those radishes.
We always talk about that.
The more you get familiar cooking this way
and searing things in the pan with no oil,
the healthier you will be eating.
We will have a plate.
They are kind of crunchy, too.
So texture, color, flavor, a little spice.
I can't find anything I dislike about radishes.
Beautiful product to add in.
And again, you could twist this recipe up a little bit
and use another vegetable.
You could put a portobello mushroom here.
You could even take some fresh shrimp
from Mississippi and top those over the remoulade.
I would imagine almost everybody has seen
a shrimp remoulade in one party or another.
So here is a different way keeping it very healthy
and making use of your local vegetables.
That's about all they need.
We don't want to overcook them.
We will put those onto a plate.
And now the real trick:
a little touch more of our spray.
All that flavoring that was in there,
we're going to take a little dash of plain water
clean off all of that that's inside and then we're
going to flash those greens from the radishes.
By flash, I mean fast.
Watch.
This is only going to be in there a second.
And that is it.
Come right over the plate.
Going to put those on one side of our plate.
Going to move our trout back on the burner.
And then let's work this set up here,
if you would.
Next, take some fresh sliced red onion.
They are so pretty in color.
They've got greatness and you see I took the liberty
of slicing them very thin.
We're going to also take some egg whites
and use the egg whites almost as if it was
crumbled cheese to add protein to this dish.
The color is already looking so nice.
When we come back, we will finish this
by slicing a tomato.
We are going to get ready to put this whole dish together.
It is a beautiful meal.
And we need to talk about the nutritional aspects.
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Stay tuned.
Come right back and I'm going to make you
one of the more beautiful meals
you have ever seen with trout almondine.
Welcome back.
We're going to put this meal together.
But before we do,
let's talk about the nutritional aspects.
One serving of this grilled trout almondine
with red radish remoulade sauce has about 419 calories.
Seven grams of carbs.
52 grams of protein.
And 18 grams of fat.
Some of that fat comes from the healthy fats
in the fish and the almonds, so don't
let that number scare you.
And about one gram of fiber.
Unbelievable.
Now, let's go ahead
and finish the last little touch on here.
Beautiful ripe local tomato.
Three slices.
All we are going to do is fan those slices
right across the middle of the plate.
Going to take some of our remoulade sauce
and put it right in the center.
Then obviously, time to get the trout on the plate.
That beautiful almond crusted trout on the plate as well.
Let's put our radishes all over.
A little bit everywhere so you
kind of get the flavor of them.
And I like to throw them around the edge.
Beautiful flavor.
Do you remember me saying I was saving
a little bit of our green onion
just have a little color over here on the fish?
Grilled trout, almonds, radishes,
yogurt, put them together and you've got
a healthy meal that doesn't just help you
keep the pounds off, it actually helps you lose weight.
You can eat something delicious and still lose weight?
Isn't that great?
We'd love to hear what you're doing
to lose weight and eat healthy.
Check in with us on Facebook
and don't forget to tune in to the next show.
See you soon!