Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Pan Fried Trout with Herb Butter
20 min., ready in 45 min.
Time:
495
calories
Calories:
Health Score:
82 / 100
Ingredientsfor
- Ingredients
- 4 ready to cook trout about 250 grams (approximately 9 ounces) each
- salt
- freshly ground peppers
- 2 Tbsps Pastry flour
- 3 Tbsps vegetable oil
- 2 shallots
- 1 garlic clove
- 100 grams butter
- 4 Tbsps finely chopped Fresh herbs (such as parsley, oregano, mint, etc.)
- Lemon wedge (for garnish)
Preparation
1.
Preheat the oven to 180°C (approximately 350°F).
2.
Rinse the trout and pat dry. Season with salt and pepper inside and out and lightly dust the skin with flour. Heat the vegetable oil in a large pan and cook the trout for about 5 minutes on each side. Transfer to a baking sheet lined with parchment paper and finish cooking in the oven for about 15 minutes.
3.
Peel and finely chop the shallots and garlic. Heat the butter in a pan and sauté the shallots and garlic for 1-2 minutes, until translucent. Remove from heat, stir in the chopped herbs and season with salt and pepper.
4.
Place the trout on a serving platter and drizzle with the herb butter.
5.
Garnish with lemon wedges and serve.
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 495 cal. | (24 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 34 g | (29 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.7 g | (2 %) |