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Cajun Oven-Fried Trout

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

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(4 Ratings)

4 Ratings

5 Stars 25%

4 Stars 50%

3 Stars 25%

2 Stars 0%

1 Stars 0%

Member Reviews (3)
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Cajun Oven-Fried Trout
  • PREP TIME

    10 Min

  • TOTAL TIME

    20 Min

  • SERVINGS

    4

 

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
  • 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.
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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.

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Nutrition Information:

Nutrition Information:

1 Serving (1 Serving)
  • Calories 250
    • (Calories from Fat 80),
  • Total Fat 9g
    • (Saturated Fat 1 1/2g,
    • Trans Fat 0g),
  • Cholesterol 65mg;
  • Sodium 290mg;
  • Total Carbohydrate 16g
    • (Dietary Fiber 0g,
    • Sugars 1g),
  • Protein 27g;
Percent 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:
  • 1;
*Percent Daily Values are based on a 2,000 calorie diet.

Review & Comments

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1 - 3 of 3 Reviews View All
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!
Posted 10/11/2007 9:37:02 AM REPORT ABUSE Member said:
Rating:
This recipe was amazing! I used catfish instead of trout and I added a little garlic salt and cayenne pepper because my Creole seasoning is salt free and wasn't very spicy. I also turned on the broiler for the last 2-3 minutes of cooking. The breading was crispy; the inside was flaky and moist. This was by far the best healthy fish recipe I've ever had. I will definitely be making it again! It truly tasted like fried fish without the greasiness! :)
1 - 3 of 3 Reviews View All
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