Cornmeal-Crusted Trout Fillets
Cornmeal-Crusted Trout Fillets - Breaded fish can be delicate and refined
Healthy, because
Even smarter
Nutritional values
This recipe has protein in full supply from both the trout fillets and the curd cheese and yogurt, while the crunchy salad brings additional vitamins and minerals.
Fresh trout fillet is not as common as smoked trout, but has a delicious, mild and not too fishy flavor.
(Percentage of daily recommendation)
| Calorie | 337 cal. | (16 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 4 g | (13 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 19.3 μg | (97 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 711.1 μg | (1,185 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 9.2 mg | (77 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 70 μg | (23 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 12.8 μg | (28 %) | ||
| Vitamin B₁₂ | 5.1 μg | (170 %) | ||
| Vitamin C | 36 mg | (38 %) | ||
| Potassium | 920 mg | (23 %) | ||
| Calcium | 214 mg | (21 %) | ||
| Magnesium | 63 mg | (21 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 337 mg | |||
| Cholesterol | 62 mg | |||
| Complete sugar | 33 g |
Ingredients
- Ingredients
- 2 fresh trout (each about 12 ounces, fillet)
- ¼ cup Buttermilk
- 1 Tbsp medium-hot Mustard
- Tabasco sauce
- 1 small Cucumber
- 1 tart Apple
- 1 Red onion
- ½ lemon
- 3 Tbsps low-fat Sour cream
- 5 ozs low-fat Yogurt (low-fat)
- 4 sprigs Lemon balm (or mint)
- salt
- peppers
- 1 pinch cane sugar
- 5 Lettuce (such as romaine lettuce)
- 2 ozs Cornmeal (or polenta)
- 2 Tbsps Canola oil
Kitchen utensils
Preparation steps
Rinse trout and pat dry.
Mix together buttermilk, mustard and Tabasco to taste in a bowl. Add trout and let marinate for at least 30 minutes.
Meanwhile, peel the cucumber, halve lengthwise and scrape out the seeds with a spoon. Cut cucumber into thin slices.
Rinse apples, cut into quarters, remove core and seeds and cut into thin slices.
Peel onion and cut into thin rings.
Squeeze juice from the lemon. In a bowl, stir together sour cream, yogurt, and 1 to 2 tablespoons juice (to taste).
Rinse lemon balm, shake dry, pluck leaves and coarsely chop. Stir into yogurt mixture.
In another bowl, toss together cucumber, apple and onion, add sugar and season with salt and pepper.
Rinse the lettuce leaves, spin dry and tear into bite-size pieces. Add to cucumber mixture and toss to combine.
Remove fish from marinade and drain well. Sprinkle with cornmeal to coat both sides, patting to adhere.
Heat the oil in a pan over medium heat. Fry the trout until golden brown, about 2 minutes per side. Drain on paper towels and serve with the cucumber salad.
