Weight Loss/Bariatric Surgery

Pan-Fried Rainbow Trout Recipe

SERVINGS: 2

INGREDIENTS

8 ounces rainbow trout fillets
3 Tbsp yellow cornmeal
1⅓ Tbsp chopped parsley
¼ tsp ground celery seeds
¼ tsp ground black pepper
1 pinch salt
2 tsp olive oil

DIRECTIONS

  1. Clean and rinse fish fillets. Check to make sure all bones are removed. Pat dry.
  2. Mix together cornmeal, salt, pepper, celery seed and chopped parsley.
  3. Cover fish with cornmeal mixture and press onto fish.
  4. Heat olive oil in non-stick skillet. Cook fish 2 to 3 minutes per side. Fish should be brown and crisp and should flake when pierced with a fork.

NUTRITIONAL ANALYSIS PER SERVING (4 ounce serving)
Serving Size: About 1 cup
Calories: 240
Total Fat: 10g
Total Protein: 25g
Total Carbohydrates: 10g
Cholesterol: 67mg
Sodium: 338mg
Sugars: 0g