Blue Corn Pan Fried Trout

Crispy, golden, and packed with flavor, Blue Corn Pan Fried Trout is a delightfully rustic dish that combines the nutty taste of blue cornmeal with the delicate, flaky texture of trout. In this recipe, trout fillets are coated in a vibrant mixture of blue cornmeal, all-purpose flour, smoked paprika, and garlic powder before being pan-fried to perfection in a hot skillet. The buttermilk soak ensures the coating sticks beautifully, creating a crunchy exterior that pairs wonderfully with the tender fish inside. Finished with a squeeze of fresh lemon juice and a sprinkle of parsley, this quick and easy recipe comes together in just 25 minutes, making it perfect for busy weeknights or an elegant weekend dinner. A must-try for seafood lovers and fans of Southwestern-inspired flavors!

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 fillets trout fillets
• 1 cup blue cornmeal
• 0.5 cup all-purpose flour
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• 1.5 teaspoons salt
• 0.5 teaspoon black pepper
• 0.5 cup buttermilk
• 0.25 cup vegetable oil
• 1 lemon
• 2 tablespoons fresh parsley (for garnish, optional)

Directions

Step 1

Rinse and pat dry the trout fillets with paper towels.

Step 2

In a shallow dish, combine blue cornmeal, flour, garlic powder, smoked paprika, salt, and black pepper. Mix well to ensure even distribution of seasoning.

Step 3

Pour the buttermilk into a separate shallow dish.

Step 4

Dip each trout fillet into the buttermilk, coating both sides lightly, and then dredge it in the blue cornmeal mixture. Press gently to help the coating adhere. Set the coated fillets aside on a plate.

Step 5

Heat the vegetable oil in a large skillet over medium-high heat. Once the oil is shimmering but not smoking, carefully add the coated trout fillets to the pan, skin-side down if applicable.

Step 6

Cook the trout for about 3-4 minutes on one side until the coating is golden brown and crispy, then carefully flip and cook for another 3 minutes on the other side, or until the fish is opaque and flakes easily with a fork.

Step 7

Remove the trout from the skillet and place on a plate lined with paper towels to drain any excess oil.

Step 8

Serve immediately with lemon wedges on the side for squeezing over the fish. Garnish with chopped fresh parsley if desired.

Nutrition Facts

Serving size	1385.1 grams (1385.1g)

Amount per serving	% Daily Value*
Calories	3068

Total Fat 167.00g	214%
Saturated Fat 34.40g	172%
Polyunsaturated Fat 33.90g
Cholesterol 680mg	227%
Sodium 4157mg	181%
Total Carbohydrate 163.50g	59%
Dietary Fiber 13.10g	47%
Total Sugars 9.10g
Protein 221.30g	443%

Vitamin D 5492IU	27460%
Calcium 667mg	51%
Iron 17mg	93%
Potassium 4205mg	89%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 49.4%

Protein: 29.1%

Carbs: 21.5%