|4||4 oz/120 g trout fillets|
|1 tsp||canola oil|
|1/4 cup||whole-wheat breadcrumbs|
|2 tbsp||ground flaxseed|
|1 tsp||chili powder|
|1/2 tsp||garlic powder|
|1/2 tsp||black pepper|
|1/8 tsp||cayenne pepper|
Preheat oven to 400 F (200 C).
Lighlt coat trout fillets with oil.
In a small bowl, combine breadcrumbs, flaxseed, chili powder, garlic powder, blck pepper, and cayenne pepper. Pat the breadcrumb mixture onto the fillets.
Place fillets on a backing sheet lightly coated with cooking spray. Bake for 8 to 10 minutes or until fish is cooked through and flakes easily when tested with a fork.
Nutrition per fillet: 175 calories, 24 grams protein, 7 grams total fat (1 g saturated fat), 4 grams carbohydrate, 1 gram fibre, 65 milligrams cholesterol, 39 milligrams sodium.
Source: Foods that Fight Disease