Recipe: smoked trout dip

Makes 2 cups.

Note: Adapted from a recipe developed by Sara Foster.

• 6 oz. Greek yogurt, drained

• 8 oz. smoked trout

• Juice and zest of 1/2 lemon

• 2 tbsp. prepared horseradish

• 2 tbsp. buttermilk (well-shaken)

• 1 tbsp. Dijon mustard

• Sea salt

• Freshly ground black pepper

• Pinch of cayenne

• Drizzle of extra-virgin olive oil

In a bowl, stir together drained yogurt, trout, lemon zest and juice, horseradish, buttermilk, onion and mustard. Season to taste with sea salt, black pepper and a pinch of cayenne.

Cover and refrigerate until ready to serve.

Just before serving, swirl a little extra-virgin olive oil over the top; serve with thin crackers or crudité.

Nutrition information per 2 tablespoons:

Calories56Fat3 gSodium97 mg

Protein6 gCholesterol16 mgDietary fiber0 g

Diabetic exchanges per serving: 1 lean meat.

Makes 1 1/4 cup.

Note: A traditional fish dip.

• 4 oz. smoked whitefish, deboned and broken into small pieces with your fingers or fork

• 2 tsp. fresh lemon juice

• 2 dashes hot sauce

• 1/4 tsp. garlic powder

• 1/4 tsp. onion powder

• 1/8 tsp. Lawry's Seasoned Salt

In a bowl, stir whitefish with mayonnaise, lemon juice, hot sauce, garlic powder, onion powder and seasoned salt. Taste for seasoning, adding more of any of the flavorings as you like.

Nutrition information per 2 tablespoons:

Calories92Fat9 gSodium200 mg

Carbohydrates1 gSaturated fat1 gCalcium3 mg

Protein3 gCholesterol8 mgDietary fiber0 g