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)
Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Sprinkle fish with salt and pepper.
Place milk in a shallow dish. Place flour in another shallow dish. Dip fish into milk, then into flour, turning to coat evenly.
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.
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
- Total Fat
- 14 g
- 73 mg
- 180 mg
- 7 g
- 1 g
- Saturated Fat