|My Restaurant-Inspired Pan-Fried Rainbow Trout|
This fish has a rail-thin, crispy coating and a soulful savoriness that impels me to close my eyes as I chew its flaky flesh slowly and with appreciation.
Pan fried fish uses much less oil and with a clean-tasting yet flavorful fish like rainbow trout, I knew it would be a healthy dish for the family. Another plus for cooking rainbow trout is that it's a "Best Choice" seafood according to the Monterey Bay Aquarium's Seafood Watch program, which rates seafood based on sustainable wild catching or farming practices.
|Thin layer of flour for coating|
Recipe: Restaurant Inspiration--Pan-Friend Rainbow Trout (Serves 4)
4 whole, filleted rainbow trout, butterflied (skin on)
1 teaspoon salt
1 1/2 teaspoons paprika
1/2 cup garbanzo bean flour (or unbleached white flour)
Pinch of cayenne pepper
4 tablespoons grapeseed oil (can also use canola or safflower oil)
Non-stick cooking spray
- Sprinkle salt, paprika and cracked pepper on fleshy side of fish fillet.
- Brush on a thin layer of flour on fleshy side of each fillet.
- Add pinch of cayenne pepper to fleshy side of each fillet (unless you plan to eat the skin, add seasonings only to the fleshy side of the fish).
- Heat one tablespoon of grapeseed in non-stick skillet (8-10 inches) over medium heat. Tilt skillet to spread oil over the whole surface. Allow pan to heat until surface starts to glisten, which indicates that it is hot.
- Spray a large baking dish or baking sheet with non-stick cooking spray.
- Carefully place one rainbow trout in the skillet, fleshy side down. Pan fry fish for 5-8 minutes. Remove fish from skillet with spatula and place, skin side down, onto the baking dish or sheet. Finish cooking fish in 350-degree oven for 10 minutes.
- Repeat pan frying with each of the remaining fish, adding each pan-fried fish to the baking dish or sheet after it browns to finish cooking.