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Crispy Trout with Warm Parsley-Caper Vinaigrette

Photo: Romulo Yanes; Styling: Claire Spollen

Yield

Serves 4 (serving size: 1 fillet and about 2 teaspoons parsley mixture)

Sustainable Choice. Look for farm-raised lake trout, an environmentally friendly choice. If you can't fit all four fillets in one pan, divide the oil in half and cook in batches of two.

Ingredients

  • 1/2 cup chopped fresh flat-leaf parsley
  • 2 tablespoons olive oil, divided
  • 1 tablespoon grated lemon rind
  • 1 1/2 tablespoons fresh lemon juice
  • 1 tablespoon capers, drained and chopped
  • 4 (6-ounce) trout fillets
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 4 lemon wedges (optional)
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Nutrition Information

  • calories 306
  • fat 17.4 g
  • satfat 3.3 g
  • monofat 8.3 g
  • polyfat 3.3 g
  • protein 34 g
  • carbohydrate 1 g
  • fiber 1 g
  • cholesterol 100 mg
  • iron 1 mg
  • sodium 395 mg
  • calcium 57 mg

How to Make It

  1. Combine parsley, 1 tablespoon oil, rind, juice, and capers in a small bowl, stirring with a whisk.

  2. Heat a large cast-iron skillet over medium-high heat. Sprinkle fish evenly with salt and pepper. Add remaining 1 tablespoon oil to pan; swirl to coat. Arrange fish, skin side down, in pan; cook 5 minutes. Turn; cook 1 minute or until fish flakes easily when tested with a fork. Remove fish from pan. Add parsley mixture to pan; cook 30 seconds, stirring constantly. Spoon parsley mixture over fish. Serve with lemon wedges, if desired.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.