Cajun Oven Fried Trout

Cajun Oven Fried Trout

No deep-fat frying needed! Cornmeal and bread crumbs give a crispy coating to this spicy oven-baked fish.

Prep Time

10

Minutes

Total Time

20

Minutes

Makes

4

servings

1
lb trout or other medium-firm fish fillets, about 3/4 inch thick
1/4
cup buttermilk or fat-free (skim) milk
1
egg white, slightly beaten
1/3
cup yellow cornmeal
1/3
cup Progresso® plain dry bread crumbs
1
teaspoon Cajun or Creole seasoning
Butter-flavored cooking spray
Lemon wedges, if desired
  1. Move oven rack to position slightly above middle of oven. Heat oven to 500┬░F. Remove and discard skin from fish. Cut fish into 2x1 1/2-inch pieces.
  2. In small bowl, mix buttermilk and egg white with fork. In another small bowl, mix cornmeal, bread crumbs and Cajun seasoning. Dip fish into buttermilk mixture, then coat with cornmeal mixture. Place in ungreased 13x9-inch pan. Lightly spray cooking spray on fish.
  3. Bake about 10 minutes or until fish flakes easily with fork. Serve with lemon wedges.
Makes 4 servings
Make the Most of This Recipe With Tips From The Betty Crocker® Kitchens
Talk About Trout
Trout is a good source of vitamin B12. Our bodies need B12 for energy metabolism and to keep all cells working well.

Nutrition Information:

1 Serving (1 Serving)
  • Calories 250
    • (Calories from Fat 80),
  • Total Fat 9g
    • (Saturated Fat 1 1/2g,
    • Trans Fat 0g),
  • Cholesterol 65mg;
  • Sodium 290mg;
  • Total Carbohydrate 16g
    • (Dietary Fiber 0g,
    • Sugars 1g),
  • Protein 27g;
Percent Daily Value*:
    Exchanges:
    • 1 Starch;
    • 0 Fruit;
    • 0 Other Carbohydrate;
    • 0 Skim Milk;
    • 0 Low-Fat Milk;
    • 0 Milk;
    • 0 Vegetable;
    • 3 Very Lean Meat;
    • 0 Lean Meat;
    • 0 High-Fat Meat;
    • 1 1/2 Fat;
    Carbohydrate Choices:
    • 1;
    *Percent Daily Values are based on a 2,000 calorie diet.