Thursday, October 20, 2011

Day Seven - Rainbow Trout!

Rainbow trout is delicious!

Here we are at day seven of fish every night for dinner week.  This made me look beyond my usual favorites of salmon, flounder and swordfish and try new things.  I can't remember the last time I had trout, rainbow or otherwise.  But I intend to have it often in the future. 

Follow every rainbow trout

Rainbow trout is low in fat but really sweet and buttery.  It's also in the low category of fish containing mercury - I will be posting about this subject in the near future. 

A flour and spice mixture helps keep the filet crispy

I am all for cutting down on unnecessary carbs, but I regularly use flour as a base for the spices I'll use in preparing a fish filet.  The amount of flour that remains on the fish is negligible and it makes a huge difference in getting your filets crispy.

Coat both sides of the filet well

Sauté until gold brown and delicious

What's not to love?  Served with a generous helping of broccoli rabe

I hope you got ideas for healthy fish dinners over the past week. I learned a lot myself.  Of course, fish dishes will continue to be a main focus of this blog.  But I'll include some non-tip recipes, too!


1 filet of rainbow trout per person.  Usually I advice a half pound per person but these filets are so light it's best to just judge by looking at the filets to decide how much to get.
1 tbspn  sea salt
1/2 tspn dired thyme
1/2 tspn cayenne pepper
1 tspn roasted garlic powder
1 tspn Meyer lemon rind


Pre-heat a skillet over medium heat
Combine the dry ingredients and mix well.  If you're ambitious you can put in a large plastic bag and pretend you're in a Shake 'N Bake commercial!
Dry the filets in paper towels.  I wrap in the towels and put a heavy plate on top and let sit.
Dredge the filets through the dry mixture.
Shake of excess.
Put a tspn of extra virgin olive oil in the pan.
Sauté for 2 minutes on each side or until golden brown.
Serve immediately and enjoy!

No comments:

Post a Comment