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Photo of Cornmeal-breaded trout by WW

Cornmeal-breaded trout

3
Points®
Total Time
9 min
Prep
5 min
Cook
4 min
Serves
4
Difficulty
Easy
Cornmeal makes a fantastic crisp crust for this tender fish. When baked, it makes a wonderful alternative to frying.

Ingredients

Egg whites

4 large

Fat free skim milk

¼ cup(s)

Creole seasoning

2 tsp

Blue cornmeal

¾ cup(s)

Uncooked rainbow trout

1 pound(s), skinless, four 4 oz pieces

Hot pepper sauce

½ tsp, or to taste

Lemon

1 item(s), large, quartered

Instructions

  1. Spray a large skillet with olive oil-flavored cooking spray; set aside.
  2. In a large shallow dish, combine egg whites, milk, Creole seasoning and pepper sauce. Whisk until egg whites are frothy (about 1 minute). Whisk in cornmeal. Add trout fillets and turn to coat.
  3. Set skillet over medium-high heat. When pan is hot, spray trout with cooking spray and cook sprayed-side down, 2 minutes. Spray side-facing up with cooking spray and flip fillets. Cook until fish pulls apart when tested with a fork, 1 to 2 more minutes. Serve with lemon wedges and extra hot sauce on the side.

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