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Nutrition Facts
Serving Size 1 (262g) Recipe makes 4 servings
Calories 311
Calories from Fat 86		(27%)
Amount Per Serving		%DV
	Total Fat 9.6g	14%
	Saturated Fat 2.6g	13%
	Monounsaturated Fat 2.8g
	Polyunsaturated Fat 3.2g
	Trans Fat 0.0g
Cholesterol 77mg		25%
Sodium 129mg		5%
Potassium 711mg		20%
Total Carbohydrate 21.6g		7%
	Dietary Fiber 3.3g	13%
	Sugars 0.7g
Protein 34.4g		68%
detailed view... how is this calculated?

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Recipe #102152 | 9 min | 5 min prep | add private note

⁽²⁾ RATE IT NOW Print Recipe

By: PaulaG
Oct 18, 2004

This recipe comes from Weight Watchers. It sounded so good I had to post it.

SERVES 4 (change servings and units)

Ingredients

4 large egg whites
1/4 cup skim milk
2 teaspoons creole seasoning
3/4 cup blue cornmeal
1 lb raw rainbow trout, skinless,cut into four pieces
1/2 teaspoon hot pepper sauce, to taste
1 lemon, quartered

Directions

1
Spray a large skillet with olive oil-flavored cooking spray; set aside.
2
In a large shallow dish, combine egg whites, milk, Creole seasoning and pepper sauce.
3
Whisk egg whites until frothy.
4
Blend in cornmeal; add trout fillets turning to coat.
5
Set skillet over medium-high heat.
6
When pan is hot, spray trout with cooking spray and cook sprayed-side down, 2 minutes.
7
Spray side-facing up with cooking spray and turn fillets.
8
Cook until fish pulls apart when tested with a fork, 1 to 2 more minutes.
9
Serve with lemon wedges and extra hot sauce on the side.

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Featured Reviews for This Recipe

From: Derf

On Oct 31, 2006

mmm We thought this fish coat was outstanding!! Delicious! I used a large steelhead trout filet, the coat stayed on perfectly. I used cajun seasoning because that's what I had, with that and the hot pepper sauce together was a wonderful flavourful coat with just the right amount of heat. Also had to use yellow cornmeal. We will definately make this again, we hadn't had trout for a long time and we would have been soo dissapointed had it not turned out right, this was perfect!

1 person found this review helpful

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From: mama's kitchen

On Nov 15, 2005

This was very tasty. It was a little difficult at first - getting the heat just right so it didnt stick but didnt burn- I wound up using medium then went to med low- slower cook time but better browning. Thanks for a great new way for us to do fish!

1 person found this review helpful

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