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Pan-Fried Brook Trout with Greens

Yield 4 servings

Ingredients

  • 2 tablespoons all-purpose flour
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground red pepper
  • 8 (4-ounce) brook trout fillets
  • Cooking spray
  • 8 cups coarsely chopped spinach
  • 1 cup thinly sliced iceberg lettuce
  • 1/2 cup sliced green onions
  • 2 tablespoons chopped fresh or 2 teaspoons dried thyme
  • 2 tablespoons chopped fresh or 2 teaspoons dried oregano
  • 2 tablespoons white vinegar
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 4 lemon wedges

Nutrition Information

  • calories 393
  • caloriesfromfat 37 %
  • fat 16.1 g
  • satfat 2.8 g
  • monofat 5.5 g
  • polyfat 5.6 g
  • protein 51.4 g
  • carbohydrate 10.3 g
  • fiber 5.6 g
  • cholesterol 132 mg
  • iron 8.1 mg
  • sodium 503 mg
  • calcium 262 mg

How to Make It

  1. Combine first 3 ingredients in a shallow dish; stir well. Dredge trout fillets in flour mixture.

  2. Heat a large cast-iron skillet coated with cooking spray over medium-high heat. Add 4 fillets to skillet; cook 3 minutes on each side or until fish flakes easily when tested with a fork. Remove from skillet. Set aside; keep warm. Repeat procedure with remaining fillets.

  3. Recoat skillet with cooking spray; add chopped spinach and next 7 ingredients (spinach through black pepper). Cook 1 1/2 minutes or until spinach wilts, stirring constantly.

  4. Arrange 1/2 cup spinach mixture on each of 4 plates, and top each with 2 fillets. Serve with lemon wedges.