Directions:
- Combine the flour, 1 teaspoon of salt, and 1/4 teaspoon of black pepper in a gallon zip-top bag. Pat the trout dry and toss to coat in the bag with the seasoned flour.
- Heat the olive oil in a 12-inch saute pan set over medium-high heat until it shimmers. Carefully add the trout to the pan. Cook on each side for 1 minute.
- Using tongs or a fish spatula, transfer the trout to a 13 by 9-inch glass baking dish. Reduce the heat to medium, add the onion, and cook until translucent, approximately 5 minutes. Add the garlic and cook for an additional minute. Add the remaining 1/2 teaspoon salt, 1/4 teaspoon black pepper, thyme, coriander, paprika, white wine, vinegar, and lemon zest. Decrease the heat to low and simmer, uncovered, for 10 minutes.
- Remove from the heat and pour the marinade over the trout. Refrigerate, uncovered, for at least 1 hour before serving. Serve cool or at room temperature with the sauce and onions. Refrigerate, covered, for up to 12 hours.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 378.71 Kcal (1586 kJ) | ||
| Calories from fat | 203.48 Kcal | ||
| % Daily Value* | |||
| Total Fat | 22.61g | 35% | |
|---|---|---|---|
| Cholesterol | 32.89mg | 11% | |
| Sodium | 833.38mg | 35% | |
| Potassium | 352.84mg | 8% | |
| Total Carbs | 14.08g | 5% | |
| Sugars | 2.04g | 8% | |
| Dietary Fiber | 1.08g | 4% | |
| Protein | 13.43g | 27% | |
| Vitamin C | 3.9mg | 7% | |
| Iron | 1.4mg | 8% | |
| Calcium | 48.9mg | 5% | |
| Amount Per 100 g | |||
| Calories | 160.66 Kcal (673 kJ) | ||
| Calories from fat | 86.32 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.59g | 35% | |
|---|---|---|---|
| Cholesterol | 13.95mg | 11% | |
| Sodium | 353.54mg | 35% | |
| Potassium | 149.68mg | 8% | |
| Total Carbs | 5.97g | 5% | |
| Sugars | 0.87g | 8% | |
| Dietary Fiber | 0.46g | 4% | |
| Protein | 5.7g | 27% | |
| Vitamin C | 1.7mg | 7% | |
| Iron | 0.6mg | 8% | |
| Calcium | 20.8mg | 5% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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