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Delicious Pan Fried Trout

 
Delicious Pan Fried Trout
Image ©
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe can be made completely dairy-free.dairy-free
This recipe is suitable for a pescetarian diet.pescetarian
 
One serving costs about $18.64 One serving costs about $18.64 One serving costs about $18.64

$18.64 per serving

1 people like this recipe

1 likes

This recipe is ready in 18 minutes

Ready in 18 minutes

4 dairy-free,healthy,pescetarian,dairy free,pescatarian lunch,main course,main dish,dinner
spoonacular Score:88%

Spoonacular Score: 88%

 

Delicious Pan Fried Trout might be just the main course you are searching for. This recipe serves 4 and costs $18.64 per serving. Watching your figure? This dairy free and pescatarian recipe has 12479 calories, 458g of protein, and 193g of fat per serving. Only a few people made this recipe, and 1 would say it hit the spot. From preparation to the plate, this recipe takes about 18 minutes. Head to the store and pick up oregano, dijon mustard, pepper flakes, and a few other things to make it today. All things considered, we decided this recipe deserves a spoonacular score of 88%. This score is awesome. Try Smoked Trout Mousse – IMBB no.15 » delicious:days, Cornmeal-Fried Trout with Grapefruit and Fried Sage, and Pan-Fried Trout for similar recipes.

Ingredients

Servings:
112 cups
112 cups bread crumbs
bread crumbs
0.5 cups
0.5 cups dijon mustard
dijon mustard
some
some extra virgin olive oil
extra virgin olive oil
1 clove
1 clove garlic
garlic
2
2  lemon (juice)
lemon (juice)
0.25 tsps
0.25 tsps kosher salt
kosher salt
2 Tbsps
2 Tbsps oregano
oregano
2 Tbsps
2 Tbsps parsley
parsley
0.5 tsps
0.5 tsps red pepper flakes
red pepper flakes
3
3  trout filets
trout filets
112 cups bread crumbs
112 cups
bread crumbs
0.5 cups dijon mustard
0.5 cups
dijon mustard
some extra virgin olive oil
some
extra virgin olive oil
1 clove garlic
1 clove
garlic
2  lemon (juice)
2
lemon (juice)
0.25 tsps kosher salt
0.25 tsps
kosher salt
2 Tbsps oregano
2 Tbsps
oregano
2 Tbsps parsley
2 Tbsps
parsley
0.5 tsps red pepper flakes
0.5 tsps
red pepper flakes
3  trout filets
3
trout filets

Equipment

bowl
bowl
oven
oven
frying pan
frying pan
bowl
bowl
oven
oven
frying pan
frying pan


Instructions

Read the detailed instructions on Pink When

Price Breakdown

Cost per Serving: $18.64
Ingredient
112 cups bread crumbs
½ cups dijon mustard
some extra virgin olive oil
1 clove garlic
2 lemon (juice)
2 Tbsps oregano
2 Tbsps parsley
½ teaspoons red pepper flakes
3 trout filets
Price
$47.52
$1.25
$0.67
$0.07
$0.41
$0.52
$0.30
$0.05
$23.78
$74.56

Tips

Health Tips

  • If you're following a gluten-free diet, be sure to find a brand of gluten-free breadcrumbs.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Depending on the recipe, you might be able to substitute almond meal or flaxseed for the breadcrumbs to reduce the carbohydrate content and up the nutrition. For example, almond meal works well for breading, while ground flaxseed can help with binding.

Cooking Tips

  • Extra-virgin olive oil is the least refined type of olive oil and therefore contains more of the beneficial compounds that get lost during processing. However, its minimal processing could also mean it has a lower smoke point than other olive oils. Once an oil starts to smoke, it begins to break down, producing a bad flavor and potentially harmful compounds. Unfortunately, the smoke point of an oil depends on so many factors that it is hard to say what the smoke point of an oil really is. For extra-virgin olive oil, it could be anywhere between 200-400 degrees Fahrenheit. Most people recommend using extra-virgin olive oil to add flavor to a finished dish or in cold dishes to be on the safe side. More refined olive oils, canola oil, coconut oil, and clarified butter/ghee are better options for high temperature cooking.

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • Kosher salt is a type of coarse-grained salt popular among chefs because it is easy to pick up with the fingertips and sticks well when coating meat. The name "kosher salt" comes from the word "koshering", the process of making food suitable for consumption according to Jewish law. You can easily substitute table salt or sea salt in recipes where the salt is being dissolved, but if you're using it to coat meat, you might wish you had the kosher salt.

  • get more cooking tips
Disclaimer

Nutritional Information

Quickview
12479 Calories
458g Protein
192g Total Fat
2181g Carbs
100% Health Score
Limit These
Calories
12479
624%

Fat
192g
296%

  Saturated Fat
41g
259%

Carbohydrates
2181g
727%

  Sugar
188g
209%

Cholesterol
147mg
49%

Sodium
22773mg
990%

Get Enough Of These
Protein
458g
917%

Vitamin B1
30mg
2017%

Manganese
30mg
1512%

Selenium
804µg
1150%

Vitamin B3
212mg
1062%

Iron
151mg
842%

Folate
3282µg
821%

Vitamin B2
13mg
768%

Calcium
5707mg
571%

Phosphorus
5655mg
566%

Fiber
138g
554%

Vitamin B12
30µg
507%

Copper
8mg
412%

Magnesium
1380mg
345%

Zinc
45mg
306%

Vitamin K
255µg
244%

Vitamin B5
21mg
218%

Vitamin B6
4mg
212%

Potassium
6956mg
199%

Vitamin D
9µg
66%

Vitamin E
5mg
38%

Vitamin C
10mg
13%

Vitamin A
445IU
9%

covered percent of daily need

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