Fish

Lightly Pan Seared Fish is for Dinner.

Lightly Pan Seared Fish takes 15 minutes to prepare.

Lightly Pan Seared Fish takes 15 minutes to cook.

Lightly Pan Seared Fish makes 4 servings.

The ingredients for Lightly Pan Seared Fish are:

8 oz trout fillets with skin on one side ( or one large)
1/2 cup flour (can sub with whole grain or cornmeal)
2 tbsp walnut oil (can sub with canola oil)
3 tbsp butter
1 tbsp capers, drained
1 lemon, juiced (about 1/2 cup lemon juice) no seeds

Here is how you make Lightly Pan Seared Fish:

Heat a large heavy skillet on medium high. Season the trout with salt and pepper to taste. Place the flour on a plate and dredge the seasoned fillets in it. Shake off the excess. Add the oil to the skillet and then add only 2 tbsp of butter as well. When the butter foam decreases, add the fish to the pan skin side down first. Make sure you shake the pan a little to keep the fish from sticking. Cook till golden brown on both sides and fish is flaky. Remove and place on a serving plate. Remove the oil from the pan return to the heat. Add 1 tbsp of butter and the capers. Only cook for about one min, then remove from the heat. Add the lemon juice to the capers and butter, then pour over the fish. Enjoy!Serving Size: Do not use olive oil, heat and cook time is too high and long. Will cause it to burn.Number of Servings: 4Recipe submitted by SparkPeople user ALLNATURALLIVIN.

The nutritional information for Lightly Pan Seared Fish is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 288.2

• Total Fat: 18.9 g
• Cholesterol: 62.0 mg
• Sodium: 738.8 mg
• Total Carbs: 15.1 g
• Dietary Fiber: 0.8 g
• Protein: 14.9 g