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EatSmarter exclusive recipe

Cornmeal-Crusted Trout Fillets

with Cucumber and Apple salad

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Cornmeal-Crusted Trout Fillets
337
calories
Calories

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

0
Print
easy
Difficulty
20 min.
Preparation
ready in 45 min.
Ready in
Nutritions
1 serving contains
Fat8 g
Saturated Fat Acids1.3 g
Protein32 g
Roughage4 g
Sugar added2 g
Calorie337
Carbohydrates/g30
Bread exchange unit2.5
Cholesterol/mg62
Uric acid/mg337
Vitamin A/mg0.2
Vitamin D/μg19.3
Vitamin E/mg3.7
Vitamin B₁/mg0.2
Vitamin B₂/mg0.4
Niacin/mg9.2
Vitamin B₆/mg0.4
Folate/μg70
Pantothenic acid/mg2.3
Biotin/μg12.8
Vitamin B₁₂/μg5.1
Vitamin C/mg36
Potassium/mg920
Calcium/mg214
Magnesium/mg63
Iron/mg2.5
Iodine/μg18
Zinc/mg2.2
Recipe development: EAT SMARTER
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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