Pan-Seared Trout with Herbs

Dairy-free
Egg-free
Nut-free
Soy-free
Heart-Healthy
Kosher
Low-Calorie
Low-Carbohydrate
Low-Cholesterol
Low-Sodium
Low-Sugar
Weight Management
Dish type
Dinner
Serves
4
Ready in
15 minutes

Ingredients

  • 4 tsp. red wine vinegar
  • 1 tsp. canola oil
  • 4 (4- to 5-oz.) trout fillets, skin on
  • 2 tbsp. flour
  • 1 tbsp. chopped fresh tarragon
  • 1 tbsp. chopped fresh dill
  • 1 lemon, cut into wedges

Directions

Prep Time
10 minutes
Cook Time
5 minutes
Ready in
15 minutes
  1. In a small bowl whisk together vinegar and oil; brush on the flesh side of fillets. Place flour in a shallow dish. Place fillets in flour, pressing to coat both sides.
  2. Place a large nonstick skillet over medium-high heat. Add fillets, flesh side down; cook 2 minutes. Remove skillet from heat. Coat skin side of fillets with nonstick cooking spray, and turn fillets skin side down.
  3. Return skillet to heat. Cook 2 minutes or until fish flakes easily with a fork. Sprinkle with tarragon and dill, and serve with lemon wedges.

Nutritional Information

Serving Size
1
Per Serving
Calories 169, Calories Fat 68, Total Fat 7g, Saturated Fat 1g, Cholesterol 57mg, Sodium 36mg, Carbohydrate 3g, Protein 21g
Serving Size1
Calories169
Calories Fat68
Calories (fat) extra40
Total Fat7g
Total Fat (extra)11
Saturated Fat1g
Saturated Fat (extra)9
Cholesterol57mg
Cholesterol (extra)19
Sodium36mg
Sodium (extra)2
Potassium388mg
Carbohydrate3g
Carbohydrate (extra)1
Fiber0g
Sugars0g
Protein21g
Vitamin A259IU
Vitamin A (extra)5
Vitamin C2mg
Vitamin C (extra)5
Iron0mg
Iron (extra)3