Skip to toolbar

Trout Fillets with Lemon Sauce

Jump to Recipe Print Recipe

 

Trout Fillets with Lemon Sauce

These quick-cooking trout fillets are an excellent choice for an appetiser in a hurry. For a healthy meal, serve this lemon-glazed trout with a side of sauteed spinach.
5 from 1 vote
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Course: Appetiser
Cuisine: Modern Australian
Cooking Method: Skillet
Special Diet: Diabetic Appropriate, Egg-Free, Nut-Free, Soy-Free
Carb Exchanges: ½
Exchanges: ½ starch, 1½ fat, 3 lean protein
Nutrition Profile: Healthy Aging, Heart Healthy, Low Sodium, Lower Carb
Servings: 4 servings (1 fish fillet and about 2 teaspoons sauce per serving)
Calories: 253kcal
Author: The Cook

Ingredients

  • 4 x 115 g fresh skinless trout fillets, 1½ - 2 cm thick (½"- ¾") (see notes 1 & 2)
  • teaspoon salt, or to taste
  • teaspoon freshly ground black pepper, or to taste
  • cup low-fat milk
  • ¼ cup wholemeal plain flour
  • ¾ tablespoon olive oil

For the lemon sauce :

  • ¾ tablespoon finely chopped shallot
  • tablespoons salt reduced chicken stock
  • ¾ tablespoon lemon juice
  • ¾ tablespoon butter
  • ¾ tablespoon chopped fresh parsley
  • 1 lemon, cut into wedges

Instructions

  • Rinse the fish and pat dry with paper towels. Sprinkle the fish with salt and pepper, to taste.
  • Place milk in a shallow dish and the flour in another shallow dish.
  • Dip the fish into the milk, then into the flour, turning to coat evenly.
  • Heat oil in a large skillet over medium-high heat. Add the fish to the skillet. Cook for 6 - 8 minutes or until golden and the fish flakes easily when tested with a fork, turning once halfway through cooking. Carefully remove the fish from the skillet and cover with foil to keep warm.
  • To make the lemon sauce, add the finely chopped shallots to the same skillet. Cook over medium heat for about 2 minutes or until softened, stirring occasionally.
  • Add stock, lemon juice, and butter. Cook over low heat until heated through, stirring to scrape up any crusty browned bits.
  • Spoon the sauce over the fish. Sprinkle with parsley.
  • Serve with lemon sauteed spinach and lemon wedges, if desired.
Rate & Comment on this this Recipe

Notes

  1. Be sure to purchase skinless fillets so the coating sticks evenly.
  2. Alternative fish to use in this recipe: salmons, other trouts, yellowtail kingfish

Nutrition

Serving: 1serving (1 fish fillet and about 2 teaspoons sauce per serving) | Calories: 253kcal | Carbohydrates: 8g | Protein: 25g | Fat: 12g | Saturated Fat: 3g | Cholesterol: 73mg | Sodium: 162mg | Potassium: 505mg | Fiber: 1g | Sugar: 2g | Vitamin A: 235IU | Vitamin C: 17mg | Calcium: 81mg | Iron: 2.1mg
Tried this recipe?Mention @cooking_r or tag #aussietasterecipes!
Like this recipe?Follow us @csoftwareaustra

Comments via Facebook

Subscribe
Notify of
guest
0 Comments
Inline Feedbacks
View all comments
0
Would love your thoughts, please comment.x
()
x
Send this to a friend
Hi There - We notice that you have an ad-blocker
Plenty of visitors do. All we ask is that you please consider sharing us or commenting on the post as a nice gesture.
Thank you for visiting The Taste of Aussie
Your Information will never be shared with any third party.
OR
Cooking is Easy
Do you like lobsters? We teach chefs to cook better. Subscribe now and get a free invitation to our cooking class!
We never share your data with 3rd parties.
2018 (С) All rights reserved.
Simple.
This is Photoshop's version of Lorem Ipsum. Proin gravida nibh vel velit auctor aliquet. Aenean sollicitudin, lorem quis bibendum auctor, nisi elit consequat ipsum.
2018 (C) All rights reserved.
{loginbox-username}
{loginbox-password}
{loginbox-remember}
{loginbox-submit}
Enter Your Details
Remember Me
Got Freebies?
Designer? Try our weekly freebies pack! Subscribe now and we will send you this week’s pack immediately.
Your Email
2016 (С) All rights reserved.
Enter Your Account
{loginbox-username}
{loginbox-password}
{loginbox-remember}
Remember Me
{recaptcha}
{loginbox-submit}
JOIN OUR COMMUNITY
Just one step to success!
Don't Miss Out!
Stay in touch with us by receiving our monthly newsletter of new recipes and related food posts.
Aussie Taste
Recipe Newsletter
Subscribe to our newsletter and keep up with our latest recipes and cooking information.
Subscribe Now
Fresh berries straight from da woods. Get a 50% discount by subscribing to our free newsletter.
Cooking is Easy
Do you like lobsters? We teach chefs to cook better. Subscribe now and get a free invitation to our cooking class!
We never share your data with 3rd parties.
2018 (С) All rights reserved.
Aussie Taste
Subscribe to our newsletter and get cooking help, food information, and wholesome healthy recipes
2017 (C) All rights reserved.
Aussie Taste Recipes
Enjoy our recipe newsletter with plenty of cooking information and straight forward recipes
Follow Us.
This is Photoshop's version of Lorem Ipsum. Proin gravida nibh vel velit auctor aliquet. Aenean sollicitudin, lorem quis bibendum auctot mauris. Morbi accumsan ipsum velit. Nam nec tellus a odio tincidunt auctor a ornare odio. Sed non taciti sociosqu.
2017 (C) All rights reserved.