Smoked Trout Spread
Thanks to the rich flavor of the smoked trout, there's no need to season this spread with extra salt or pepper. Look for smoked trout in the same section of the grocery store that has the fresh fish. Bagel chips or Melba toasts provide crunchy contrast to the creamy dip, but toasted baguette slices are good, too.
1 (8-ounce) package smoked trout
1/2 cup fat-free sour cream
1/3 cup low-fat mayonnaise
1/3 cup finely chopped red onion
1/3 cup shredded carrot
1/3 cup finely chopped green bell pepper
Remove and discard skin from fish; finely chop fish. Place fish, sour cream, and mayonnaise in a medium bowl, and mash with a fork. Stir in chopped onion, carrot, and green bell pepper.
Yield: 2 cups (serving size: 1/4 cup)
CALORIES 77 (29% from fat); FAT 2.5g (satfat 0.7g, monofat 0.6g, polyfat 0.9g); PROTEIN 6.9g; CARBOHYDRATE 6.5g; FIBER 0.3g; CHOLESTEROL 18mg; IRON 0.1mg; SODIUM 534mg; CALCIUM 26mg;