Pan-Fried Rainbow Trout Recipe
Servings: 4 portions
Calories: 291kcal
Pan-fried rainbow trout recipe is one of my favourites, served with potatoes, polenta or fried garlic bread and with a garlic sauce, it is amazing.
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Equipment
Ingredients
- 4 pieces rainbow trout fresh, whole
- 1 tsp sea salt kosher
- 1 tsp ground pepper freshly ground
- 2 tbsp cornflour coarse
- 2 tbsp wheat flour
- 100 ml sunflower oil
- 1 tbsp butter unsalted
Garlic Sauce
- 4 cloves garlic
- ¼ tsp sea salt kosher
- ¼ tsp ground pepper freshly ground
- 1 tbsp sunflower oil
- 1 tsp lemon juice freshly squeezed
- 2 tbsp water
Instructions
- Clean the fish of scales, eviscerate and cut off the head. Made a few notches on the thicker side of the fish, then season the fish with sea salt and freshly ground pepper and massage them well to enter the notches.
- Mix the two types of flour and roll the fish through it to cover all the parts well, then gently shake off the excess flour.
- In a non-stick pan, heat the sunflower oil and the butter, after which when it is quite hot put to fry the fish.
- Fry two fish at once, at medium temperature, 3-4 minutes and turn them on the other side.
- Fry them for about 3-4 minutes on the other side until they got a golden colour and are crispy on the outside and then take them out. Continue with the other two fish.
- Put the garlic cloves and a quarter of a teaspoon of sea salt in a mortar.
- Crush well with the pestle and gradually adding the sunflower oil and freshly ground pepper mix until you get a garlic paste.
- Add the lemon juice and the water to get a slightly more fluid consistency and then I pour the sauce into a serving bowl.
Notes
This recipe can be made with almost any kind of freshwater fish.
Instead of sunflower oil you can use extra virgin olive oil.
Nutrition
Serving: 1grams | Calories: 291kcal | Carbohydrates: 8g | Protein: 1g | Fat: 29g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 24g | Cholesterol: 1mg | Sodium: 732mg | Potassium: 36mg | Fiber: 1g | Sugar: 1g | Vitamin A: 11IU | Vitamin C: 1mg | Calcium: 15mg | Iron: 1mg
