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Photo: Becky Luigart-Stayner; Styling: Jan Gautro Photo by: Photo: Becky Luigart-Stayner; Styling: Jan Gautro

Pan-Fried Trout with Fresh Herb 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.

Cooking Light JULY 2009

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

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.

Nutritional Information

Amount per serving
  • Calories: 219
  • Fat: 8.8g
  • Saturated fat: 2.9g
  • Monounsaturated fat: 3.9g
  • Polyunsaturated fat: 0.9g
  • Protein: 33.5g
  • Carbohydrate: 1.9g
  • Fiber: 0.6g
  • Cholesterol: 74mg
  • Iron: 3.2mg
  • Sodium: 321mg
  • Calcium: 45mg
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Pan-Fried Trout with Fresh Herb Salad recipe

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