Pan-Fried Trout with Red Chile Sauce (Printer-Friendly Version) | Eating Well
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20 minute dinner recipes

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Pan-Fried Trout with Red Chile Sauce

http://www.eatingwell.com/recipes/pan_fried_chile_trout.html

From EatingWell:  September/October 2010

This chile pan sauce is much lighter than one you’d pair with enchiladas or burritos, to keep from overwhelming the delicate trout.

4 servings | Active Time: 30 minutes | Total Time: 30 minutes

Ingredients

Preparation

  1. Combine buttermilk, 1 1/2 tablespoons chile powder and salt in a shallow bowl. Place cornmeal in another shallow dish. Dip each trout fillet in the buttermilk mixture, coating both sides, then dredge both sides in the cornmeal.
  2. Heat 2 teaspoons oil in large nonstick or cast-iron skillet over medium heat. Cook 2 fillets skin-side up until golden brown, 3 to 4 minutes per side (it’s OK if the pan is crowded). Transfer to a plate and keep warm. Repeat with the remaining oil and fillets.
  3. Add butter and shallot to the pan; cook, stirring, for 1 minute. Stir in the remaining 1/2 tablespoon chile powder. Increase heat to medium-high. Add broth and Worcestershire; cook until the sauce is reduced by about one-third, 2 to 3 minutes. Pour the sauce over the trout and sprinkle with pine nuts.

Nutrition

Per serving : 378 Calories; 19 g Fat; 4 g Sat; 7 g Mono; 90 mg Cholesterol; 19 g Carbohydrates; 34 g Protein; 3 g Fiber; 485 mg Sodium; 892 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 starch, 4 lean meat, 1 fat

Tips & Notes