EatSmarter exclusive recipe

Cornmeal-Crusted Trout Fillets

with Cucumber and Apple salad
4.333335
Average: 4.3 (3 votes)
(3 votes)
Cornmeal-Crusted Trout Fillets

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

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Health Score:
81 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 45 min.
Ready in
Calories:
337
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie337 cal.(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 K711.1 μg(1,185 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin9.2 mg(77 %)
Vitamin B₆0.4 mg(29 %)
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(28 %)
Saturated fatty acids1.3 g
Uric acid337 mg
Cholesterol62 mg
Complete sugar33 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
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
How healthy are the main ingredients?
Sour creamMustardtroutCucumberApplelemon
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

1.
Cornmeal-Crusted Trout Fillets preparation step 1

Rinse trout and pat dry.

2.
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.

3.
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.

4.
Cornmeal-Crusted Trout Fillets preparation step 4

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

5.
Cornmeal-Crusted Trout Fillets preparation step 5

Peel onion and cut into thin rings.

6.
Cornmeal-Crusted Trout Fillets preparation step 6

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

7.
Cornmeal-Crusted Trout Fillets preparation step 7

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

8.
Cornmeal-Crusted Trout Fillets preparation step 8

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

9.
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.

10.
Cornmeal-Crusted Trout Fillets preparation step 10

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

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.