Pan-Fried Trout with Honey

Lily Moran
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Posted: Nov 06, 2012 2:18 PM

Trout contains the same healthy omega-3 fatty acids as salmon, but it’s less expensive, and many people prefer its mild flavor. If you’re not a trout lover, this easy recipe may change your mind.

Serves 2

Ingredients:

  • 2 trout fillets (about 4 to 6 ounces each)
  • 1 lemon, cut in half
  • 1/2 cup cornmeal
  • 1/3 cup all-purpose flour
  • Sea salt and pepper to taste
  • 1 small to medium egg
  • 1/3 cup low-fat milk
  • 5 tablespoons unsalted butter
  • 2 tablespoons raw organic honey

Directions:

1. Squeeze lemon juice over trout fillets to moisten both sides.

2. In a medium bowl, mix cornmeal, flour, a pinch of salt, and some pepper.

3. In a small bowl, whisk together egg and milk.

4. Coat trout fillets in cornmeal mixture, and shake off excess.

5. Dip fillets in the milk/egg mixture and then back in the cornmeal.

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6. In a large skillet, melt butter over medium heat. Add trout and cook about 3 minutes on each side. The fish should be golden brown.

7. Pour honey on top of fish. Reduce heat to low, cover the skillet, and let the trout continue cooking for an additional 4 minutes.

8. Remove from heat, and serve with a green salad and sweet potato fries.

 

Nutritional information per serving: 774 calories, 41 g fat (21 g saturated), 62 g carbohydrates, 4 g fiber, 42 g protein, 260 mg cholesterol, 145 mg sodium, 20 g sugar

Note: Nutritional values are estimates only and may vary according to freshness of ingredients, methods of preparation, and other factors.

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