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Pan-Fried Trout

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


Pan-Fried Trout Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Low sodium | Heart healthy | Healthy weight | Gluten free |

View Our Nutrition Guidelines »

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

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Preparation

  1. 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.
  2. Combine cornmeal and the remaining 1/4 teaspoon each of salt and pepper in a shallow pan or on a large plate. Set aside.
  3. 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; 0 g added sugars; 22 g protein; 2 g fiber; 381 mg sodium; 437 mg potassium.

Nutrition Bonus: Selenium (63% daily value).

Carbohydrate Servings: 1

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


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Recipe Categories

Health & Diet Considerations
Healthy weight
Gluten free
Diabetes appropriate
Low calorie
Low carbohydrate
Low saturated fat
Low sodium
Heart healthy
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Entertaining, casual
Everyday favorites
Type of Dish
Main dish, fish/seafood
Ethnic/Regional
American
Southern/Soul
Ease of Preparation
Easy
Total Time
1 hour or less
Servings
4
Main Ingredient
Fish
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