Lemon-Glazed Trout

By edvel54

Ingredients
  • 4 4-ounce fresh or frozen skinless trout fillets, 1/2 to 3/4 inch thick

  • 1/8 teaspoon salt

  • 1/8 teaspoon ground black pepper

  • 1/3 cup fat-free milk

  • 1/4 cup whole wheat flour

  • 1 tablespoon olive oil

  • 1 tablespoon finely chopped shallot

  • 2 tablespoons reduced-sodium chicken broth

  • 1 tablespoon lemon juice

  • 1 tablespoon butter

  • 1 tablespoon snipped fresh parsley

  • Lemon wedges (optional)

Directions
  1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Sprinkle fish with salt and pepper.

  2. Place milk in a shallow dish. Place flour in another shallow dish. Dip fish into milk, then into flour, turning to coat evenly.

  3. In a large skillet, heat oil over medium-high heat. Add fish to skillet. Cook for 6 to 8 minutes or until golden and fish flakes easily when tested with a fork, turning once halfway through cooking. Remove fish from skillet; cover and keep warm.

  4. For sauce: Add shallots to the same skillet. Cook over medium heat about 2 minutes or until softened, stirring occasionally. Add broth, lemon juice, and butter. Cook over low heat until heated through, stirring to scrape up any crusty browned bits. Spoon sauce over f


Nutritional Facts

Servings
4
Calories
258
Total Fat
14 g
Cholesterol
73 mg
Sodium
180 mg
Carbohydrate
7 g
Sugars
1 g
Saturated Fat
1.8g

fish and seafood ultra-low-carb dinner trout