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Pan-Seared Tarragon Trout

Photo: Oxmoor House
Prep time 7 mins
Cook time 8 mins
Yield 2 servings (serving size: 1 fillet and about 1 tablespoon sauce)
Steelhead, also known as ocean trout, is a fine choice for its bright pink color and rich flavor, but any trout can be used.  If you don't want to use wine, replace it with the same amount of chicken broth, vegetable broth, or water. 

Ingredients

  • 1 lemon
  • 2 tablespoons all-purpose flour
  • 2 (6-ounce) trout fillets
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 tablespoon butter
  • 1 garlic clove, minced
  • 1/4 cup dry white wine
  • 1 teaspoon dried tarragon

Nutrition Information

  • calories 293
  • caloriesfromfat 36 %
  • fat 12 g
  • satfat 4.8 g
  • monofat 3.4 g
  • polyfat 2.4 g
  • protein 36 g
  • carbohydrate 6.2 g
  • fiber 0.4 g
  • cholesterol 115 mg
  • iron 1.8 mg
  • sodium 385 mg
  • calcium 133 mg

How to Make It

  1. Zest and juice lemon, reserving 1/4 teaspoon zest and 1 teaspoon juice.

  2. Place flour in a shallow dish. Sprinkle fish evenly with salt and pepper; dredge fish in flour.

  3. Melt butter in a large nonstick skillet over medium-high heat. Add fish; cook 2 to 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove fish from pan; keep warm.

  4. Add garlic to pan; sauté 1 minute or until browned. Add wine; cook until liquid almost evaporates, scraping pan to loosen browned bits. Stir in tarragon and reserved lemon zest and juice. Pour garlic sauce over fish.

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.

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