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Pan-Fried Trout with Red Chile Sauce

:  September/October 2010

Your rating: None Average: 3.5 (2 votes)

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


Pan-Fried Trout with Red Chile Sauce Recipe

4 servings

Active Time:

Total Time:

Nutrition Profile

Low carbohydrate | Low saturated fat | Heart healthy | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 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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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.

Tips & Notes

  • 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

Per serving: 378 calories; 19 g fat ( 4 g sat , 7 g mono ); 90 mg cholesterol; 19 g carbohydrates; 0 g added sugars; 34 g protein; 3 g fiber; 485 mg sodium; 892 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


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Recipe Categories

Health & Diet Considerations
Heart healthy
Low saturated fat
Low carbohydrate
Gluten free
Preparation/ Technique
Saute
Style/Theme
Quick (total 30 min. or less)
Everyday favorites
Entertaining, casual
Birthday
Ethnic/Regional
Southwest
Meal/Course
Dinner

Type of Dish
Main dish, fish/seafood
Servings
4
Season
Winter
Summer
Spring
Fall
Ease of Preparation
Easy
Main Ingredient
Fish
Holiday
Cinco de Mayo
Father's Day
Total Time
30 minutes or less
Publication
September/October 2010
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