EatSmarter exclusive recipe

Cornmeal-Crusted Trout Filletswith Cucumber and Apple salad

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


Calories:337 kcal
Preparation:20 min
Ready in:45 min
1 serving contains (Percentage of daily recommendation)
Calories337 kcal(17%)
Protein32 g(64%)
Fat8 g(10%)
Carbohydrates30 g(12%)
Added Sugar2 g(2%)
Roughage4 g(13%)

Recipe development: EAT SMARTER


For servings

2fresh Trout (each about 350 grams; have the fishmonger fillet fish)
¼ cupsButtermilk
1 tablespoonmedium-hot Mustard
Tabasco sauce
1small Cucumber (about 350 grams)
1tart Apples
1Red onion
3 tablespoonslow-fat Quark
5 ounceslow-fat Yogurt (low-fat)
4 sprigsLemon balm (or mint)
1 pinchCane sugar
5Lettuce (such as romaine lettuce)
2 ouncesCornmeal (or polenta)
2 tablespoonsCanola oil

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


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1 Rinse trout and pat dry.
2 Mix together buttermilk, mustard and Tabasco to taste in a bowl. Add trout and let marinate for at least 30 minutes.
3 Meanwhile, peel the cucumber, halve lengthwise and scrape out the seeds with a spoon. Cut cucumber into thin slices.
4 Rinse apples, cut into quarters, remove core and seeds and cut into thin slices.
5 Peel onion and cut into thin rings.
6 Squeeze juice from lemon. In a bowl, stir together quark, yogurt and 1 to 2 tablespoons juice (to taste).
7 Rinse lemon balm, shake dry, pluck leaves and coarsely chop. Stir into yogurt mixture.
8 In another bowl, toss together cucumber, apple and onion, add sugar and season with salt and pepper.
9 Rinse the lettuce leaves, spin dry and tear into bite-size pieces. Add to cucumber mixture and toss to combine.
10 Remove fish from marinade and drain well. Sprinkle with cornmeal to coat both sides, patting to adhere.
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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