Pan-Fried Trout with Fresh Herb Salad

Pan-Fried Trout with Fresh Herb Salad Recipe
Photo: Becky Luigart-Stayner; Styling: Jan Gautro
We use flat-leaf parsley, tarragon, basil, and chives for the salad, but you can use any combination of your favorite herbs. Serve with lemon slices, if you like.

Yield:

4 servings (serving size: 1 fillet and about 1/3 cup salad)
Total time: 20 Minutes

Recipe from

Cooking Light

Recipe Time

Total: 20 Minutes

Nutritional Information

Calories 219
Fat 8.8 g
Satfat 2.9 g
Monofat 3.9 g
Polyfat 0.9 g
Protein 33.5 g
Carbohydrate 1.9 g
Fiber 0.6 g
Cholesterol 74 mg
Iron 3.2 mg
Sodium 321 mg
Calcium 45 mg

Ingredients

4 (6-ounce) trout fillets
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon extra-virgin olive oil, divided
Cooking spray
1 1/2 cups mixed fresh herbs
1 tablespoon fresh lemon juice
1/8 teaspoon salt

Preparation

1. Score skin side of fish. Sprinkle fish with 1/2 teaspoon salt and pepper. Heat 1 teaspoon oil in a large cast-iron or nonstick skillet coated with cooking spray over medium heat. Add fish, skin side down, to pan; cook 4 minutes or until skin is crisp. Turn fish over; cook 1 minute or until fish flakes easily when tested with a fork or until desired degree of doneness.

2. Combine herbs, remaining 2 teaspoons oil, juice, and 1/8 teaspoon salt in a medium bowl; toss gently to coat. Serve salad over fish.

Cynthia Nims,

Cooking Light

July 2009
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