Skip to main content

Nutrition information
Serving: 1/4 recipe (261 grams)
Servings per recipe: 4
Calories: 351 (77 from fat)
Cholesterol: 84 milligrams
Fat: 9 grams (2 saturated fat, 0 trans fats)
Protein: 33 grams
Sodium: 201 milligrams 
Total carbohydrate: 27 grams (2 fiber, 1 sugars)


Receive a recipe each week via e-mail or RSS feed.

Crispy trout with lime

This dish looks and tastes like it's fried, but it isn't.

Ingredients

2 10-ounce trout, filleted and boned
3/4 cup dry white wine
1/2 cup fresh lime juice
3 medium scallions, chopped
2 tablespoons finely minced garlic
1/2 cup flour
3 tablespoons coarsely ground cornmeal
1/4 teaspoon salt
1/2 teaspoon oregano
1/2 teaspoon paprika
1/8 teaspoon cayenne pepper
4 slices fresh lime for garnish*
olive oil cooking spray

Directions

  1. In a small, heavy saucepan, combine wine, lime juice, scallions and garlic. Boil until reduced to 2 tablespoons of liquid, stirring occasionally for about 5 minutes. Set aside.
  2. In a shallow dish, mix flour, cornmeal, salt, oregano, paprika and cayenne.
  3. Dip both sides of fish into flour to coat; shake off excess.
  4. Spray non-stick cooking pan with olive oil cooking spray, add trout. Cook until crisp, about 5 minutes per side.
  5. Boil wine mixture until reduced to glaze. Place four fish filets on individual plates and spoon glaze onto fish.
  6. Twist lime slices and place on top as a garnish. Serve with wild rice.*

* Option not included in nutrition facts.












 

Source: Health Online, Inc.; Heart Health eMagazine, Dec./Jan. 2000

First published: 12/05/2000
Last updated: 06/09/2010

Reviewed by: Allina Health's Patient Education Department