Pan-Fried Trout
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 30 min.
Ready in
Calories:
349
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 349 cal. | (17 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.4 g | (1 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 36.1 μg | (181 %) | ||
| Vitamin E | 8.3 mg | (69 %) | ||
| Vitamin K | 23.8 μg | (40 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 14 mg | (117 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 22 μg | (7 %) | ||
| Pantothenic acid | 3.5 mg | (58 %) | ||
| Biotin | 10.2 μg | (23 %) | ||
| Vitamin B₁₂ | 10 μg | (333 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 804 mg | (20 %) | ||
| Calcium | 30 mg | (3 %) | ||
| Magnesium | 60 mg | (20 %) | ||
| Iron | 1 mg | (7 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 6.1 g | |||
| Uric acid | 601 mg | |||
| Cholesterol | 129 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 trout (ready to cook, about 250 g)
- salt
- freshly ground peppers
- ½ lemon (juice)
- Pastry flour (for dredging)
- 3 Tbsps vegetable oil
- 2 Tbsps butter
- to garnish
- Lemon wedge
- parsley
Preparation steps
1.
Rinse trout under cold running water, inside and out. Pat dry. Season inside and out with salt and pepper and sprinkle with lemon juice. Place flour on a plate. Dredge trout in flour and tap off excess.
2.
In a pan, heat oil and butter over low heat. Fry trout until golden-brown, spooning fat over the fish occasionally, 6-8 minutes. Flip fish with a spatula and fry until golden-brown on second side, 6-8 minutes more. To check if the fish is cooked, pull on the dorsal fin. If it can be wiggled easily, the fish is done.
3.
Remove trout from pan, drain on paper towels and arrange on plates or a platter.
4.
Serve with lemon wedges and garnish with parsley.
