Cajun Oven Fried Trout

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

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( 6 Ratings)

6 Ratings

5 Stars 17%

4 Stars 67%

3 Stars 17%

2 Stars

1 Stars

Member Reviews ( 4 )

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The Quick Take & Nutrition Info

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The Quick Take:

Calories 250
Fat 9g
Saturated Fat 1 1/2g
Sodium 290mg

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Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 250
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: 290mg; 290%;
Total Carbohydrate: 16g; 16%
(Dietary Fiber 0g 0% Sugars 1g 1% ),
Protein: 27g; 27%

% Daily Value*:

Vitamin A: 0%;
Vitamin C: 0%;
Calcium: 8%;
Iron: 15%;

Exchanges:

1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;

Carbohydrate Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

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.

Did You Know?

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Expert Tips

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

Reviews

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1 - 3 of 4 Reviews View All

Posted 8/28/2012 7:51:21 AM REPORT ABUSE Mytest said:

Rating:

this is terrific

Posted 1/13/2009 10:20:41 AM REPORT ABUSE sooch9 said:

Rating:

My grocery store didn't have trout so I used roughey and it was still delicious. I would probably actually use buttermilk next time though instead of skim milk - will probably give it a little more taste.

Posted 4/9/2008 9:43:33 AM REPORT ABUSE Member said:

Rating:

This meal was good, just like eating fried fish. The seasoned bread crumbs made the recipe that much better. Very good recipe, and easy!

1 - 3 of 4 Reviews View All

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.