Hazelnut-Crusted Trout With Balsamic Glaze

3 tablespoons all-purpose flour

¼ cup fat-free or low-fat buttermilk

¼ cup plain dry breadcrumbs

2 tablespoons finely chopped hazelnuts

4 rainbow, speckled or brook trout fillets with skin (about 5 ounces each)

1 teaspoon olive oil

Vegetable oil spray (olive oil spray preferred)

½ cup balsamic vinegar

2 medium shallots, finely chopped

1 tablespoon light brown sugar

Put the flour and buttermilk in separate shallow bowls. In a third bowl, stir together the bread crumbs and hazelnuts. Set the bowls in a row, assembly-line fashion.

Lightly coat both sides of a fillet with flour, shaking off the excess. Coat only the flesh side of the fillet with the buttermilk, then with the bread-crumb mixture. Place the fillet on a cutting board or plate. Repeat with the remaining fillets.

Heat a large nonstick skillet over medium-high heat. Pour the oil into the skillet and swirl to coat the bottom. Cook the fillets with the flesh side down for 3 to 4 minutes, or until the hazelnut crust is golden brown. Remove the pan from the heat. Lightly spray the skin side of the fish with vegetable oil spray. Cook the skin side down for 3 to 4 minutes, or until the fish flakes easily when tested with a fork.

Meanwhile, in a small saucepan, stir together the vinegar and shallots. Bring to a simmer over medium-high heat. Adjusting the heat as needed, simmer without stirring for 5 minutes, or until the mixture is reduced by half (to about ¼ cup).

Stir in the brown sugar. Simmer without stirring for 1 minute, or until the sugar is dissolves and the flavors have blended.

To serve: Remove the fish skin with tongs if desired. Carefully place the fillets with the crust side up on plates. Drizzle the glaze over the fish.

Serves four.

Nutrition values per serving: 267 calories, 8 g fat (1.5 g saturated), 22 g carbohydrates, 1 g fiber, 26 g protein, 68 mg cholesterol, 111 mg sodium.

"No-Fad Diet" by the American Heart Association (2005 Clarkson Potter)