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Pan-Fried Trout
1 serving
This Lake fish is served without head, tail and boneless.
- 5 to 6 ounces trout, boned,
discard head and tail
- 1/3 cup white cornmeal
- 1/4 teaspoon fresh ground black pepper
- 1/4 teaspoon anise seeds
- 1/2 cup minced fresh cilantro
- nonstick cooking spray, or canola oil
Run fingers over fish to check if there are any remaining bones. If so, remove them with kitchen tweezers. Cut fish in half (skin on both sides of each piece). Wash fish and pat dry.
Mix together cornmeal, spices and cilantro. Roll fish in mixture, pressing it gently into fish.
Fry fish in sprayed non-stick frying pan over medium heat until cooked. Turn once. Fish will be browned and crisp on outside, firm to the touch and flake inside easily when prodded with fork. Cut fish in half vertically.
Use a spatula to transfer the trout to plate. Serve hot.
(Spices are good for up to 4 fish.)
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Nutrition Facts
Amount Per Serving:
Calories 428 - Calories from Fat 147
Percent Total Calories From: Fat 34%, Protein 32%, Carbohydrate 34%
Totals and Percent Daily Values (2000 calories): Fat 16g, Saturated Fat 3g, Cholesterol 82mg, Sodium 78mg, Total Carbohydrate 37g, Dietary Fiber 1g, Protein 34g, Vitamin A 305 units, Vitamin C 2 units, Calcium 0 units, Iron 3 units
Bon appetit!
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