Pan-Fried Trout

Marinating stronger flavored fish like trout in buttermilk eliminates some of the fishy flavors. A quick turn in cornmeal makes a crunchy, crusty exterior.

4 servings

Active Time: 30 minutes

Total Time: 1 hour

Nutrition Profile

Ingredients

1/3 cup buttermilk
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
4 small fresh whole trout, (about 1 1/2 pounds total)
1/2 cup yellow cornmeal, preferably stone-ground
1 tablespoon extra-virgin olive oil
Lemon wedges

Preparation

Mix buttermilk and 1/4 teaspoon each of salt and pepper in a shallow pan or bowl large enough to hold the fish in a single layer. Add fish and turn to coat evenly, rubbing buttermilk into cavities. Cover and place in refrigerator for 30 minutes.
Combine cornmeal and the remaining 1/4 teaspoon each of salt and pepper in a shallow pan or on a large plate. Set aside.
Remove fish from refrigerator. Heat oil in a large nonstick pan over medium heat. Shake excess buttermilk off trout, then dredge in cornmeal mixture, turning to coat evenly. Place fish gently in heated pan. (If pan is smaller, cook fish in two batches.) Turn heat to low and cook fish until cornmeal crust is well browned, about 10 minutes. Turn carefully, using tongs or 2 spatulas if needed; continue cooking on second side until well browned, another 10 minutes. Serve immediately with lemon wedges.

Tips & Notes

A cornmeal crust is the only way to have fresh trout. With our method, you can enjoy it without any guilt.

Nutrition

Per serving: 214 calories; 8 g fat (2 g sat, 4 g mono); 99 mg cholesterol; 12 g carbohydrates; 22 g protein; 2 g fiber; 381 mg sodium; 437 mg potassium.

Nutrition Bonus: Selenium (63% daily value).

1 Carbohydrate Serving

Exchanges: 1/2 starch, 3 very lean meat, 1/2 fat