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Cajun Oven Fried Trout

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By Betty Crocker Kitchens
Updated Sep 20, 2013
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No deep-fat frying needed! Cornmeal and bread crumbs give a crispy coating to this spicy oven-baked fish.

Cajun Oven Fried Trout

  • Prep Time 10 min
  • Total 20 min
  • Servings 4
  • Ingredients 8
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Ingredients

  • 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
Make With
Progresso Breadcrumbs

Instructions

  • Step 
    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.
  • Step 
    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.
  • Step 
    3
    Bake about 10 minutes or until fish flakes easily with fork. Serve with lemon wedges.

Nutrition

250 Calories
9g Total Fat
27g Protein
16g Total Carbohydrate
1g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
250
Calories from Fat
80
Total Fat
9g
13%
Saturated Fat
1 1/2g
8%
Trans Fat
0g
Cholesterol
65mg
22%
Sodium
290mg
12%
Potassium
480mg
14%
Total Carbohydrate
16g
5%
Dietary Fiber
0g
0%
Sugars
1g
Protein
27g
% Daily Value*:
Vitamin A
0%
0%
Vitamin C
0%
0%
Calcium
8%
8%
Iron
15%
15%
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 Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.

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