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Panfried Trout With Wild Rice

Yield 4 servings (serving size: 1 fillet and about 3/4 cup rice)

Ingredients

  • 4 teaspoons vegetable oil, divided
  • 1/2 cup thinly sliced leeks
  • 2 cups sliced fresh mushrooms
  • 2 garlic cloves, crushed
  • 5 cups water
  • 1 cup uncooked wild rice
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 cup all-purpose flour
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground red pepper
  • 1 tablespoon chopped fresh thyme
  • 4 (4-ounce) trout fillets
  • 4 lemon wedges

Nutrition Information

  • calories 364
  • fat 9.1 g
  • satfat 1.3 g
  • protein 31.0 g
  • carbohydrate 39.7 g
  • cholesterol 65 mg
  • iron 4.1 mg
  • sodium 623 mg
  • caloriesfromfat 23 %
  • fiber 3.1 g
  • calcium 98 mg

How to Make It

  1. Heat 2 teaspoons oil in a medium saucepan over medium-high heat. Add leeks, mushrooms, and garlic; cook, stirring constantly, 3 minutes. Add water and rice; bring to a boil. Cover, reduce heat, and simmer 50 minutes or until rice is tender; drain. Stir in 1/2 teaspoon salt and black pepper. Set aside, and keep warm.

  2. Combine flour and next 3 ingredients in a shallow dish; stir well. Dredge trout fillets in flour mixture.

  3. Heat a large cast-iron skillet over medium- high heat until hot; add remaining 2 teaspoons oil. Add fillets to skillet; cook in batches 2 minutes on each side or until fish flakes easily when tested with a fork.

  4. Divide rice mixture evenly among 4 serving plates, and top each with 1 fillet. Serve with lemon wedges.

Oxmoor House Healthy Eating Collection