Pan-Fried Trout with Red Chile Sauce

Pan-Fried Trout with Red Chile Sauce

1 Review
From: EatingWell Magazine 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.

Ingredients 4 servings

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Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
  • 1/2 cup buttermilk
  • 2 tablespoons regular or coarse mild-to-medium-hot red New Mexican chile powder, divided
  • 1/2 teaspoon salt
  • 3/4 cup cornmeal
  • 4 trout fillets (5 ounces each), skin on
  • 4 teaspoons canola oil, divided
  • 2 teaspoons unsalted butter
  • 1 medium shallot, minced
  • 1 cup reduced-sodium chicken broth
  • 1 1/4 teaspoons Worcestershire sauce
  • 2 tablespoons pine nuts, toasted (see Tip)


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  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.
  • Tip: To toast pine nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition information

  • Per serving: 383 calories; 20 g fat(4 g sat); 3 g fiber; 19 g carbohydrates; 32 g protein; 30 mcg folate; 90 mg cholesterol; 2 g sugars; 0 g added sugars; 1437 IU vitamin A; 7 mg vitamin C; 76 mg calcium; 2 mg iron; 527 mg sodium; 787 mg potassium
  • Nutrition Bonus: Vitamin A (29% daily value), Potassium (25% dv), Magnesium (22% dv).
  • Carbohydrate Servings: 1
  • Exchanges: 1 starch, 4 lean meat, 1 fat

Reviews 1

June 30, 2011
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