Ingredients with Measurements:
- 4 fresh Rocky Mountain trout fillets (6-8 oz each)
- 1/4 cup all-purpose flour
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp paprika
- 2 tbsp unsalted butter
- 2 tbsp olive oil
- 1/4 cup dry white wine
- 1/4 cup chicken or vegetable broth
- 2 tbsp fresh lemon juice
- 1 tbsp capers, drained
- 2 tbsp chopped fresh parsley
Special equipment needed:
- Large skillet
- Tongs
- Fish spatula or slotted spatula
Step-by-step instructions:
1. Rinse the trout fillets under cold water and pat dry with paper towels.
2. In a shallow dish, mix together the flour, salt, pepper, and paprika.
3. Dredge the trout fillets in the flour mixture, shaking off any excess.
4. In a large skillet, heat the butter and olive oil over medium-high heat until the butter is melted and the oil is hot.
5. Add the trout fillets to the skillet, skin-side down, and cook for 3-4 minutes until the skin is crispy and golden brown.
6. Using tongs, carefully flip the fillets over and cook for another 2-3 minutes until cooked through.
7. Remove the trout fillets from the skillet and transfer to a serving platter.
8. In the same skillet, add the white wine, broth, lemon juice, and capers.
9. Bring the sauce to a simmer and cook for 2-3 minutes until slightly thickened.
10. Pour the sauce over the trout fillets and sprinkle with chopped parsley.
Time:
Preparation time: 10 minutes
Cooking time: 10 minutes
Temperature:
Medium-high heat
Serving size:
4 servings
Nutritional information:
Calories: 260
Fat: 15g
Saturated Fat: 5g
Cholesterol: 75mg
Sodium: 400mg
Carbohydrates: 5g
Fiber: 0g
Sugar: 0g
Protein: 25g
Substitutions for ingredients:
- Trout fillets can be substituted with other types of fish such as salmon or tilapia.
- Dry white wine can be substituted with chicken or vegetable broth.
- Capers can be substituted with chopped green olives or chopped pickles.
Variations:
- Add sliced garlic to the skillet when cooking the trout fillets for extra flavor.
- Top the trout fillets with sliced lemon or orange for a citrusy twist.
- Use a different spice blend for the flour mixture such as Cajun seasoning or Italian seasoning.
Tips and tricks:
- Make sure the skillet is hot before adding the trout fillets to ensure a crispy skin.
- Use a fish spatula or slotted spatula to flip the fillets over without breaking them.
- If the sauce is too thin, add a cornstarch slurry (1 tbsp cornstarch mixed with 1 tbsp water) to thicken it.
Storage instructions:
Leftover trout can be stored in an airtight container in the refrigerator for up to 2 days.
Reheating instructions:
To reheat, place the trout fillets in a microwave-safe dish and microwave on high for 1-2 minutes or until heated through.
Presentation ideas:
Serve the trout fillets on a bed of steamed rice or roasted vegetables for a complete meal.
Garnishes:
Garnish with lemon wedges and additional chopped parsley.
Pairings:
Pair with a crisp white wine such as Sauvignon Blanc or Pinot Grigio.
Suggested side dishes:
- Roasted asparagus
- Garlic mashed potatoes
- Grilled zucchini
Troubleshooting advice:
- If the skin sticks to the skillet, use a fish spatula to gently loosen it from the bottom of the skillet.
- If the trout fillets are overcooked, they will become dry and tough. Cook them for less time next time.
Food safety advice:
- Make sure the trout fillets are cooked to an internal temperature of 145°F to ensure they are safe to eat.
- Wash your hands and all cooking surfaces and utensils thoroughly before and after handling raw fish.
Food history:
Trout is a freshwater fish that is native to North America. It is a popular game fish and is often found in the Rocky Mountains.
Flavor profiles:
The trout fillets are crispy and golden brown on the outside and tender and flaky on the inside. The sauce is tangy and savory with a hint of lemon and capers.
Serving suggestions:
Serve the trout fillets with a side of steamed rice or roasted vegetables for a complete meal.
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