Crispy Pan-Fried Whole Trout
Ingredients List
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4 whole (12 ounce) trout, cleaned with tails and heads on
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3 tablespoons olive oil
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½ cup all-purpose flour
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½ cup cornmeal
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1 teaspoon salt
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1 teaspoon ground black pepper
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⅛ teaspoon cayenne pepper
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2 lemons - cut into wedges, for garnish
Instructions
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Remove the gills from the trout and discard them. Rinse the fish under cold water and set it aside.
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Heat olive oil in a large skillet over medium heat.
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In a shallow dish, combine flour, cornmeal, salt, black pepper, and cayenne pepper. Increase the heat to high, then dredge the trout in the flour mixture.
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Fry the trout in the hot oil for 4 to 6 minutes per side, or until the fish flakes easily with a fork. Serve garnished with lemon wedges.
Nutritional Information (per serving)
| 711 | Calories |
| 33g | Fat |
| 30g | Carbs |
| 73g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 711 | |
| % Daily Value * | |
| Total Fat 33g | 43% |
| Saturated Fat 5g | 27% |
| Cholesterol 195mg | 65% |
| Sodium 764mg | 33% |
| Total Carbohydrate 30g | 11% |
| Dietary Fiber 4g | 15% |
| Total Sugars 0g | |
| Protein 73g | 147% |
| Vitamin C 43mg | 48% |
| Calcium 184mg | 14% |
| Iron 7mg | 38% |
| Potassium 1360mg | 29% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
Evaluation :
5/5