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
More From EatingWell
Ready in 30 minutes or less, these healthy spring recipes are...
Whether you’re making soup for an appetizer or a main-course...
Few things are more satisfying on a chilly night than a...
Asparagus is high in folic acid and is a good source of...
Comfort foods are notoriously high in calories and saturated...
Entertaining is made easy with these delicious brunch recipes...
Spend less time in the kitchen; plug in your crock pot! Slow...
Healthy dinners that fit in one bowl are quick and convenient...
There's nothing better than a quick, easy and affordable...
Our low-calorie comfort food recipes are soothing, comforting...
Your slow cooker is the perfect tool to prepare an easy meal...
If you’re hoping to get a better night’s sleep, try adding...
Everyone is Irish on St. Patrick’s Day! Celebrate this year...
If planning out quick and healthy meals for your family is a...
Adding lean protein, such as chicken, turkey, lean beef, low-...
Canned tuna is a quick, healthy and delicious option for...
- Type of Dish
- Main dish, fish/seafood
- Ease of Preparation
- Total Time
- 30 minutes or less
- Main Ingredient
- Preparation/ Technique
- September/October 2010