Pan-Fried Trout with Red Chile Sauce
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.
- 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)
- 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.
- 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.
- 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.
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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- Type of Dish
- Main dish, fish/seafood
- Ease of Preparation
- Total Time
- 30 minutes or less
- Main Ingredient
- Preparation/ Technique
- September/October 2010