Quick to prepare, quick to bake -- trout fixed this way is a treat for cook and diners.
- Four 8- to 10-oz. fresh or frozen pan-dressed trout or 1 lb. fresh or frozen trout fillets
- Nonstick spray coating
- 1/4 cup skim milk
- 1/3 cup fine dry bread crumbs
- 3 to 4 Tbsp. yellow cornmeal
- 1/2 tsp. paprika
- 1/4 tsp. garlic powder
- 1/4 tsp. salt
- 1/8 tsp. pepper
- 2 Tbsp. margarine or butter, melted
- 1 Tbsp. lemon juice
1. Preheat oven to 500 degrees F. Thaw fish, if frozen. If using fillets, separate fillets, or cut into 4 serving-size portions. Rinse fish and pat dry with paper towels. Measure thickness of fillets. Set aside. Spray shallow baking pan with nonstick spray coating.
2. Pour milk into a shallow bowl. In another shallow bowl combine bread crumbs, cornmeal, paprika, garlic powder, salt, and pepper. Dip fish into milk, then roll in crumb mixture. Place fish in prepared pan. Combine melted margarine or butter and lemon juice; drizzle over fish.
3. Bake pan-dressed fish 8 to 10 minutes or until golden and fish just flakes easily with a fork. For fillets, bake 4 to 6 minutes for each 1/2 inch of thickness. Makes 4 servings.
Nutrition facts per serving: 317 cal., 12 g total fat (2 g sat. fat), 98 mg chol., 315 mg sodium, 12 g carbo., 1 g fiber, 37 g pro.