Servings: 4 servings (1 fish fillet and about 2 teaspoons sauce per serving)
- 4 x 115 g fresh skinless trout fillets, 1½ - 2 cm thick (½"- ¾") (see notes 1 & 2)
- ⅛ teaspoon salt, or to taste
- ⅛ teaspoon freshly ground black pepper, or to taste
- ⅓ cup low-fat milk
- ¼ cup wholemeal plain flour
- ¾ tablespoon olive oil
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- 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.
- Be sure to purchase skinless fillets so the coating sticks evenly.
- Alternative fish to use in this recipe: salmons, other trouts, yellowtail kingfish
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
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