Pan-Fried Trout with Red Chile Sauce

3.3 (4)
Pan-Fried Trout with Red Chile Sauce

This chile pan sauce is much lighter than one you’d pair with enchiladas or burritos, to keep from overwhelming the delicate trout.

Yield: 4 servings
Active Time: 30
Total Time: 30

Ingredients

  • 1/2 cup buttermilk
  • 2 tablespoons regular or coarse mild-to-medium-hot red New Mexican chile powder, divided
  • 1/2 teaspoon salt
  • 3/4 cup cornmeal
  • 4 trout fillets (5 ounces each), skin on
  • 4 teaspoons canola oil, divided
  • 2 teaspoons unsalted butter
  • 1 medium shallot, minced
  • 1 cup reduced-sodium chicken broth
  • 1 1/4 teaspoons Worcestershire sauce
  • 2 tablespoons pine nuts, toasted (see Tip)

Preparation

  1. Combine buttermilk, 1 1/2 tablespoons chile powder and salt in a shallow bowl. Place cornmeal in another shallow dish. Dip each trout fillet in the buttermilk mixture, coating both sides, then dredge both sides in the cornmeal.
  2. Heat 2 teaspoons oil in large nonstick or cast-iron skillet over medium heat. Cook 2 fillets skin-side up until golden brown, 3 to 4 minutes per side (it’s OK if the pan is crowded). Transfer to a plate and keep warm. Repeat with the remaining oil and fillets.
  3. Add butter and shallot to the pan; cook, stirring, for 1 minute. Stir in the remaining 1/2 tablespoon chile powder. Increase heat to medium-high. Add broth and Worcestershire; cook until the sauce is reduced by about one-third, 2 to 3 minutes. Pour the sauce over the trout and sprinkle with pine nuts.

Tips & Notes

  • Tip: To toast pine nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition

Nutrition Per Serving

calories 378
fat 19 g (4 g sat, 7 g mono)
cholesterol 90 mg
carbohydrates 19 g
protein 34 g
fiber 3 g
sodium 485 mg
potassium 892 mg

Nutrition Bonus Vitamin A (29% daily value), Potassium (25% dv), Magnesium (22% dv).

Carbohydrate Serving 1

Exchanges 1 starch, 4 lean meat, 1 fat

From EatingWell September/October 2010