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.
People Also Like
Join the #1 doctor-recommended weight-loss program*
*Based on a 2023 survey by Cerner Enviza of 500 doctors who recommend weight-loss programs to patients.