Lightly grain-coated and topped with shallots, capers, and citrusy herbs.
Pan-Fried White Fish with Rosemary, Lemon, and Capers
Description
This recipe is relatively simple and packs a punch of flavor to the tune of pickled thanks to the capers, herby thanks to the rosemary, and savory thanks to the shallots. A cinch to pull together and devour.
Ingredients
Instructions
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Press 1 teaspoon rosemary into each trout fillet. Combine the oat bran flour, 1/2 teaspoon salt and pepper to taste. Coat the fillets in the seasoned flour.
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Heat the olive oil in a large skillet over medium-high heat. Add the trout and saute until cooked through, about 2 1/2 minutes per side. Take care when flipping that the coating doesn’t stick to the pan. Remove the trout from the pan and place on warmed plates. Add the shallots to the skillet and cook, stirring constantly, for 15 seconds.
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Pour in the vegetable broth then reduce to 1/3 cup, about 5 minutes. Stir in the lemon juice, capers and remaining teaspoon rosemary and remove from the heat. Season with salt and pepper to taste. Place 1 trout fillet on each of 4 plates, spoon the sauce over the trout and serve immediately.
Servings 4
- Amount Per Serving
- Calories 307kcal
- % Daily Value *
- Total Fat 6.7g11%
- Saturated Fat 0.5g3%
- Sodium 731.2mg31%
- Potassium 191mg6%
- Total Carbohydrate 19.8g7%
- Dietary Fiber 3.6g15%
- Sugars 4.8g
- Protein 46.1g93%
- Vitamin A 1 IU
- Vitamin C 20.1 mg
- Calcium 9.8 mg
- Iron 3.1 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.