Ingredients
Trout
4 trout fillets (skin on, thawed)¼ teaspoon pepper
¼ teaspoon salt
¼ cup of all-purpose flour
1 tablespoon peanut flour
2 tablespoon butter
Lemon-Butter Sauce
½ cup roasted, lightly salted peanuts¼ cup butter
1 ½ tablespoons lemon juice
¼ cup chopped parsley, fresh
¼ teaspoon cayenne pepper (optional)
Directions
Active time: 10 minutes
By Markita Lewis MS, RDN
Fish: Pat dry fish fillets with paper towel, then season with salt and pepper. Mix all-purpose flour and peanut flour on shallow bowl or plate. Lightly coat fish with flour on both sides, shaking off excess flour. Next, preheat skillet on medium heat and melt the butter. One at a time, place fillet into skillet with skin facing down. Allow fillet to cook on one side for 4 minutes before flipping over and cooking for 4 additional minutes (fish meat should be white and flaky). Can place fish on paper towel after cooking to drain.
Sauce: Preheat clean skillet on low to medium heat. Add butter to pan and allow to melt. To melted butter, add lemon juice, peanuts, and cayenne pepper. Stir and allow to cook for 1-2 minutes. Remove from heat then add in parsley. Pour 1/4th of sauce mixture over each fillet and serve. Garnish with additional salt and slice of lemon to taste.
Nutrition information per serving: 1 fish, ¼ sauce
Calories: 411
Calories from Fat: 286
Fat: 31.7 g
Trans fats: 0.8 g
Cholesterol: 94 mg
Carbohydrate: 10.2 g
Protein: 21.8 g
Fiber: 1.8 g
Sodium: 239 mg
By Markita Lewis MS, RDN
Fish: Pat dry fish fillets with paper towel, then season with salt and pepper. Mix all-purpose flour and peanut flour on shallow bowl or plate. Lightly coat fish with flour on both sides, shaking off excess flour. Next, preheat skillet on medium heat and melt the butter. One at a time, place fillet into skillet with skin facing down. Allow fillet to cook on one side for 4 minutes before flipping over and cooking for 4 additional minutes (fish meat should be white and flaky). Can place fish on paper towel after cooking to drain.
Sauce: Preheat clean skillet on low to medium heat. Add butter to pan and allow to melt. To melted butter, add lemon juice, peanuts, and cayenne pepper. Stir and allow to cook for 1-2 minutes. Remove from heat then add in parsley. Pour 1/4th of sauce mixture over each fillet and serve. Garnish with additional salt and slice of lemon to taste.
Note:
Trout can be substituted for other white fish such as tilapia, catfish fillet, or cod.Nutrition information per serving: 1 fish, ¼ sauce
Calories: 411
Calories from Fat: 286
Fat: 31.7 g
Trans fats: 0.8 g
Cholesterol: 94 mg
Carbohydrate: 10.2 g
Protein: 21.8 g
Fiber: 1.8 g
Sodium: 239 mg