Pan-Fried Trout

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Pan-Fried Trout
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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)
Calorie349 cal.(17 %)
Protein40 g(41 %)
Fat19 g(16 %)
Carbohydrates4 g(3 %)
Sugar added0 g(0 %)
Roughage0.4 g(1 %)
Vitamin A0.1 mg(13 %)
Vitamin D36.1 μg(181 %)
Vitamin E8.3 mg(69 %)
Vitamin K23.8 μg(40 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin14 mg(117 %)
Vitamin B₆0.5 mg(36 %)
Folate22 μg(7 %)
Pantothenic acid3.5 mg(58 %)
Biotin10.2 μg(23 %)
Vitamin B₁₂10 μg(333 %)
Vitamin C21 mg(22 %)
Potassium804 mg(20 %)
Calcium30 mg(3 %)
Magnesium60 mg(20 %)
Iron1 mg(7 %)
Iodine10 μg(5 %)
Zinc1.1 mg(14 %)
Saturated fatty acids6.1 g
Uric acid601 mg
Cholesterol129 mg
Complete sugar1 g

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
How healthy are the main ingredients?
troutsaltlemonparsley

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.

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