Lemon Thyme Rainbow Trout

Author: Canadian Living

From start to finish, these fillets are ready in less than 15 minutes, so begin by baking squash slices in the oven, then putting on a pot of water for cooking rice. Other thin fish fillets are equally good.

  • Portion size 4 servings
  • Credits : © CanadianLiving.com

Ingredients

  • 1 lb rainbow trout fillet
  • 1/4 cup all-purpose flour
  • 1 teaspoon grated lemon rind
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 tablespoons lemon juice
  • 2 teaspoons vegetable oil

Method

Divide fish into 4 equal pieces if necessary. In shallow bowl, combine flour, lemon rind, thyme, salt and pepper.

Dip fish into lemon juice; dredge in flour mixture, turning to coat.

In nonstick skillet, heat oil over medium-high heat; cook fish, turning once, for 6 to 8 minutes or until flakes easily when tested with fork.

Nutritional facts <b>Per serving:</b> about

  • Sodium 174 mg
  • Protein 24 g
  • Calories 185.0
  • Total fat 6 g
  • Cholesterol 65 mg
  • Saturated fat 1 g
  • Total carbohydrate 7 g

%RDI

  • Iron 19.0
  • Fibre 0.0
  • Folate 5.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 7.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 2.0
  • Vitamin C 10.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Lemon Thyme Rainbow Trout

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