Quick-cooking fish fillets are an excellent choice for a speedy entree. Be sure to purchase skinless fillets so the coating sticks evenly. For a healthy meal, serve this lemon-glazed trout with wilted greens.
Nutrition per serving may change if servings are adjusted.
4 (4 ounce) fresh or frozen skinless trout fillets, ½ to ¾ inch thick
⅛ teaspoon salt
⅛ teaspoon ground pepper
⅓ cup fat-free milk
¼ cup whole-wheat flour
1 tablespoon olive oil
1 tablespoon finely chopped shallot
2 tablespoons reduced-sodium chicken broth
1 tablespoon lemon juice
1 tablespoon butter
1 tablespoon chopped fresh parsley
Lemon wedges (optional)
Thaw fish, if frozen. Rinse the fish; pat dry with paper towels. Sprinkle the fish with salt and pepper.
Place milk in a shallow dish. Place flour in another shallow dish. Dip the fish into the milk, then into the flour, turning to coat evenly.
Heat oil in a large skillet over medium-high heat. Add the fish to the skillet. Cook for 6 to 8 minutes or until golden and the fish flakes easily when tested with a fork, turning once halfway through cooking. Remove the fish from the skillet; cover with foil and keep warm.
Add shallots to the same skillet. Cook over medium heat for about 2 minutes or until softened, stirring occasionally. Add broth, lemon juice, and butter. Cook over low heat until heated through, stirring to scrape up any crusty browned bits. Spoon the sauce over the fish. Sprinkle with parsley. Serve with lemon wedges, if desired.