Makes 6 servings

6 (4-ounce) trout fillets

Salt and pepper to taste

1/2 cup Italian bread crumbs

1/4 cup nonfat plain yogurt

1 tablespoon Dijon mustard

1 tablespoon lemon juice

3 tablespoons chopped pecans, toasted

1/2 cup sliced green onion, optional

1. Preheat broiler. Season fillets with salt and pepper.

2. In rectangular baking dish coated with nonstick cooking spray, arrange fillets in single layer. Top evenly with bread crumbs. Cook under the broiler 5-7 minutes, or until the fish flakes easily when tested with a fork.

3. Meanwhile, combine yogurt, mustard, lemon juice in small bowl. Transfer to serving dish.

4. Spoon 1 tablespoon sauce over hot fish, sprinkle pecans evenly over each fillet. Sprinkle with green onion, if desired. Serve immediately.

Nutritional information per serving:

Calories 206, Protein (g) 26, Carbohydrate (g) 8, Fat (g) 7, Calories from Fat (%) 32, Saturated Fat (g) 1, Dietary Fiber (g) 1, Cholesterol (mg) 67, Sodium (mg) 246 Diabetic Exchanges: 3 lean meat, 0.5 starch

Serving Suggestion: Serve with roasted vegetables and mashed potatoes.

Terrific Tidbit: To test fish for doneness, prod it with a fork at its thickest point. Properly cooked fish is opaque, has milky white juices and just begins to flake easily. Don’t overcook or it will be dry.