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Fried Trout (How to Cook Trout)
The Rocky Mountains are known as a prime fishing destination, and as such, rainbow trout is often on the menu in Colorado, whether that's at a restaurant, in homes, or at campsites. This easy, classic Pan Fried Trout recipe makes a delicious, quick dinner of store-bought or fresh caught rainbow trout by lightly dredging it in seasoned flour then quickly searing it in a hot skillet with a little butter.
Prep Time
10 mins
Cook Time
10 mins
Total Time
18 mins
Servings: 4 people
Calories: 644 kcal
Course:
Dinner
Cuisine:
American
Ingredients
- 4 butterflied trout, beheaded, scaled, and pinbones removed
- 1/4 cup all-purpose flour
- 1/4 teaspoon freshly ground black pepper
- 1/4 teaspoon kosher salt
- 2 Tablespoons salted butter
- 2 Tablespoons olive oil
- Lemon wedges, for serving
Instructions
- Pat the filleted fish dry with paper towels. In a shallow pan, combine the flour, salt and pepper. Dredge the trout in the flour by pressing it down on both sides and shaking off the excess flour.
- Heat a large cast iron skillet or other nonstick pan over medium high heat and melt the butter in it. Add the olive oil, then when hot, lay the trout fillets skin side down in the pan and cook for 3-5 minutes. Carefully flip with a thin, wide spatula and cook on the other side for another 3-5 minutes until golden brown, nearly opaque and the fish flakes easily with a fork. Don't overcook the fish!
- Serve with lemon wedges for squeezing over the top of the pan fried trout.
Cup of Yum
Notes
- Depending on the size of the trout, you may want 1 whole trout person, or less if they are particularly large.
Nutrition Information
Calories
644kcal
(32%)
Carbohydrates
6g
(2%)
Protein
71g
(142%)
Fat
35g
(54%)
Saturated Fat
8g
(40%)
Polyunsaturated Fat
6g
Monounsaturated Fat
18g
Trans Fat
1g
Cholesterol
212mg
(71%)
Sodium
372mg
(16%)
Potassium
1239mg
(35%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
369IU
(7%)
Vitamin C
2mg
(2%)
Calcium
150mg
(15%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 644
% Daily Value*
| Calories | 644kcal | 32% |
| Carbohydrates | 6g | 2% |
| Protein | 71g | 142% |
| Fat | 35g | 54% |
| Saturated Fat | 8g | 40% |
| Polyunsaturated Fat | 6g | 35% |
| Monounsaturated Fat | 18g | 90% |
| Trans Fat | 1g | 50% |
| Cholesterol | 212mg | 71% |
| Sodium | 372mg | 16% |
| Potassium | 1239mg | 26% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 369IU | 7% |
| Vitamin C | 2mg | 2% |
| Calcium | 150mg | 15% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.