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EatSmarter exclusive recipe

Cornmeal-Crusted Trout Fillets

with Cucumber and Apple salad

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Cornmeal-Crusted Trout Fillets

Cornmeal-Crusted Trout Fillets - Breaded fish can be delicate and refined

Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 45 min.
Ready in
Calories:
337
calories
Calories
Nutritions
1 serving contains
(Percentage of daily recommendation)
Calorie337 kcal(16 %)
Protein32 g(33 %)
Fat8 g(7 %)
Carbohydrates30 g(20 %)
Sugar added2 g(8 %)
Roughage4 g(13 %)
Vitamin A0.2 mg(25 %)
Vitamin D19.3 μg(97 %)
Vitamin E3.7 mg(31 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin9.2 mg(77 %)
Vitamin B₆0.4 mg(33 %)
Folate70 μg(23 %)
Pantothenic acid2.3 mg(38 %)
Biotin12.8 μg(28 %)
Vitamin B₁₂5.1 μg(170 %)
Vitamin C36 mg(38 %)
Potassium920 mg(23 %)
Calcium214 mg(21 %)
Magnesium63 mg(21 %)
Iron2.5 mg(17 %)
Iodine18 μg(9 %)
Zinc2.2 mg(31 %)
Saturated fatty acids1.3 g
Uric acid337 mg
Cholesterol62 mg
Recipe development: EAT SMARTER
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Ingredients
Preparation

Ingredients

for 2 servings
2
fresh Trout (each about 350 grams; have the fishmonger fillet fish)
¼ cup
1 tablespoon
medium-hot Mustard
1
small Cucumber (about 350 grams)
1
tart Apple
1
½
3 tablespoons
low-fat Quark
5 ounces
4 sprigs
Lemon balm (or mint)
1 pinch
5
Lettuce (such as romaine lettuce)
2 ounces
Cornmeal (or polenta)
2 tablespoons
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Product recommendation

Preparation

Kitchen utensils

1 Skillet, 1 Bowl, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Peeler, 1 Slotted spatula, 1 Salad spinner, 1 Citrus juicer

Preparation steps

Step 1/11
Cornmeal-Crusted Trout Fillets preparation step 1

Rinse trout and pat dry.

Step 2/11
Cornmeal-Crusted Trout Fillets preparation step 2

Mix together buttermilk, mustard and Tabasco to taste in a bowl. Add trout and let marinate for at least 30 minutes.

Step 3/11
Cornmeal-Crusted Trout Fillets preparation step 3

Meanwhile, peel the cucumber, halve lengthwise and scrape out the seeds with a spoon. Cut cucumber into thin slices.

Step 4/11
Cornmeal-Crusted Trout Fillets preparation step 4

Rinse apples, cut into quarters, remove core and seeds and cut into thin slices.

Step 5/11
Cornmeal-Crusted Trout Fillets preparation step 5

Peel onion and cut into thin rings.

Step 6/11
Cornmeal-Crusted Trout Fillets preparation step 6

Squeeze juice from lemon. In a bowl, stir together quark, yogurt and 1 to 2 tablespoons juice (to taste).

Step 7/11
Cornmeal-Crusted Trout Fillets preparation step 7

Rinse lemon balm, shake dry, pluck leaves and coarsely chop. Stir into yogurt mixture.

Step 8/11
Cornmeal-Crusted Trout Fillets preparation step 8

In another bowl, toss together cucumber, apple and onion, add sugar and season with salt and pepper.

Step 9/11
Cornmeal-Crusted Trout Fillets preparation step 9

Rinse the lettuce leaves, spin dry and tear into bite-size pieces. Add to cucumber mixture and toss to combine.

Step 10/11
Cornmeal-Crusted Trout Fillets preparation step 10

Remove fish from marinade and drain well. Sprinkle with cornmeal to coat both sides, patting to adhere.

Step 11/11
Cornmeal-Crusted Trout Fillets preparation step 11

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.

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