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Cajun Oven Fried Trout

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No deep-fat frying needed! Cornmeal and bread crumbs give a crispy coating to this spicy oven-baked fish.

  • Prep Time 10 min
  • Total Time 20 min
  • Servings 4

Ingredients

1
lb trout or other medium-firm fish fillets, about 3/4 inch thick
1/4
cup buttermilk or fat-free (skim) milk
1
egg white, slightly beaten
1/3
cup yellow cornmeal
1/3
cup Progresso® plain dry bread crumbs
1
teaspoon Cajun or Creole seasoning
Butter-flavored cooking spray
Lemon wedges, if desired

Directions

  • 1 Move oven rack to position slightly above middle of oven. Heat oven to 500°F. Remove and discard skin from fish. Cut fish into 2x1 1/2-inch pieces.
  • 2 In small bowl, mix buttermilk and egg white with fork. In another small bowl, mix cornmeal, bread crumbs and Cajun seasoning. Dip fish into buttermilk mixture, then coat with cornmeal mixture. Place in ungreased 13x9-inch pan. Lightly spray cooking spray on fish.
  • 3 Bake about 10 minutes or until fish flakes easily with fork. Serve with lemon wedges.

Nutrition Info

The Quick Take:

  • Calories 260
  • Fat 9g
  • Saturated Fat 1 1/2g
  • Sodium 450mg

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
260
(
Calories from Fat
80),
% Daily Value
Total Fat
9g
9%
(Saturated Fat
1 1/2g,
1 1/2%
Trans Fat
0g
0%
),
Cholesterol
65mg
65%;
Sodium
450mg
450%;
Total Carbohydrate
19g
19%
(Dietary Fiber
1g
1%
  Sugars
1g
1%
),
Protein
27g
27%
;
% Daily Value*:
Vitamin A
0%;
Vitamin C
0%;
Calcium
8%;
Iron
15%;
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 1 1/2 Very Lean Meat; 1 1/2 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.

Did You Know?

Expert Tips

Trout is a good source of vitamin B12. Our bodies need B12 for energy metabolism and to keep all cells working well.

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 09/27/2012. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
260
(
Calories from Fat
80),
% Daily Value
Total Fat
9g
9%
(Saturated Fat
1 1/2g,
1 1/2%
Trans Fat
0g
0%
),
Cholesterol
65mg
65%;
Sodium
450mg
450%;
Total Carbohydrate
19g
19%
(Dietary Fiber
1g
1%
  Sugars
1g
1%
),
Protein
27g
27%
;
% Daily Value*:
Vitamin A
0%;
Vitamin C
0%;
Calcium
8%;
Iron
15%;
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 1 1/2 Very Lean Meat; 1 1/2 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.

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