Pan Fried Rainbow Trout with Simple Lemon Butter Sauce

At Balance we love to serve fish. It is an integral part of each client’s meal plan. It is packed with omega-3 fatty acids. Omega -3’s are not only great for the heart and blood, but literal champions for neurological health. Depression, memory loss, fatigue, dyslexia, ADHD, even bipolar disorder have been shown to actually decrease when omega 3’s are added to a healthy diet. They give our brains an energy boost and actually aid in healing the cellular membranes.

One of our favorite fish dishes to prepare at Balance is rainbow trout. We source out farm raised trout, as typically these fish are extremely low in mercury and PCB’s. Trout is not only chock full of the miraculous omega 3’s, but a protein powerhouse as well. Trout offers a whopping 21 grams of protein per 3 oz. serving. It is also very low in fat and cholesterol. The American Heart Association recommends it for heart health.

Our Rainbow Trout with Simple Lemon Sauce is a house favorite. The preparation is a breeze, perfect for a quick midweek meal. We love it, and we think you will too.

Pan Fried Rainbow Trout with Simple Lemon Butter Sauce

Serves 4

Ingredients

• 1 ½ cups breadcrumbs
• 2 Tbs. Lemon Pepper Seasoning
• 3 Tbs. Lemon Juice
• ½ cup Stone Ground Mustard
• 4 each Boned Trout Filets (Farm Raised Rainbow Trout 10 oz. each)
• 2 Tbs. Olive Oil
• 2 Tbs. Unsalted Butter
• Fleur de Sel and Pepper, to finish
• Snipped Dill, to finish

Directions

1. Pat each of the trout filets dry with a paper towel.
2. In a shallow dish combine the breadcrumbs and lemon pepper seasoning. Salt to taste.
3. In a small bowl, mix together the mustard and 1 Tbs. lemon juice. Take a single trout filet and brush both sides with the mustard/lemon juice mixture. After the fish is brushed with mustard, coat the fish on both sides with the lemon pepper breadcrumbs. Press the crumbs firmly to adhere to the fish. Set fish aside while preparing the skillet.
4. Preheat the oven to 175 degrees. It will be used as a holding oven while preparing the rest of
   the fish.
5. Pour ¼ to ½ inch of olive oil into a large skillet. Heat the skillet using medium high heat for 2-3 minutes. Carefully place the fish skin side down into the skillet. Cook for about 6-7 minutes. If browning too quickly, turn the heat down. Using a spatula, gently flip the fish over and cook an additional 2-3 minutes. It should be crispy and golden. Remove the fish from the skillet and drain on paper towels. Ideally you will be able to cook everything in two batches (two filets per batch). After each batch is done, drain the fish and place in the warming oven until ready to serve.
6. When you have finished frying all the fish, carefully pour the oil from the pan along with any excessively browned bits. Add the unsalted butter to the skillet along with the remaining lemon juice. Swirl to combine and heat on very low heat. Season the sauce with salt to taste. When the sauce has reduced, and thickened a bit, remove the fish from the oven a top with butter sauce.
7. Finish the fish with a few cracks of pepper, a pinch of fleur de sel and some freshly snipped dill fronds.

Notes: We love to pair the trout with grilled asparagus and wild rice or steamed English peas and an
herby orzo pilaf. It’s also fun to switch up the lemon pepper seasoning that is mixed with the
breadcrumbs. Try Creole or blackening seasoning. It adds spice and a ton of flavor. We suggest serving
with red beans and rice and sautéed kale.