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Pan-Fried Trout with Fresh Herb Salad

Photo: Becky Luigart-Stayner; Styling: Jan Gautro
Total time 20 mins
Yield 4 servings (serving size: 1 fillet and about 1/3 cup salad)
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.

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

Nutrition 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

How to Make It

  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.