Cornmeal-Crusted Trout Fillets
with Cucumber and Apple salad
|Saturated Fat Acids||1.3 g|
|Sugar added||2 g|
|Bread exchange unit||2.5|
fresh Trout (each about 350 grams; have the fishmonger fillet fish)
- ¼ cup
- 1 tablespoon
small Cucumber (about 350 grams)
- 3 tablespoons
- 5 ounces
low-fat Yogurt (low-fat)
- 4 sprigs
Lemon balm (or mint)
- 1 pinch
Lettuce (such as romaine lettuce)
- 2 ounces
Cornmeal (or polenta)
- 2 tablespoons
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 lemon. In a bowl, stir together quark, 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.