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A simple yet flavorful dish. Trout fillets are coated in a zesty Indian spice marinade and shallow-fried to golden, crispy perfection. It's a quick and delicious way to enjoy fish, perfect with a squeeze of lemon.
For 4 servings
Prepare the Fish
Create the Marinade
Marinate the Trout
Shallow Fry the Fillets
A simple yet flavorful dish. Trout fillets are coated in a zesty Indian spice marinade and shallow-fried to golden, crispy perfection. It's a quick and delicious way to enjoy fish, perfect with a squeeze of lemon.
This indian recipe takes 40 minutes to prepare and yields 4 servings. At 217.28 calories per serving with 25.71g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or appetizer.
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Garnish and Serve
For an extra crispy texture, dredge the marinated fillets in a mixture of rice flour and fine semolina (rava) before frying.
Experiment with other spices like 1/2 tsp of carom seeds (ajwain) or 1 tsp of dried fenugreek leaves (kasuri methi) in the marinade for a different flavor profile.
For a healthier version, bake the marinated fillets at 400°F (200°C) for 12-15 minutes or until cooked through. Brush with a little oil before baking for better browning.
Trout is an excellent source of omega-3s, which are crucial for brain health, reducing inflammation, and potentially lowering the risk of heart disease.
Provides essential amino acids necessary for building and repairing tissues, supporting muscle growth, and maintaining a healthy metabolism.
The marinade includes turmeric, which contains curcumin, a powerful anti-inflammatory and antioxidant compound that supports overall health.
A single serving of Indian Fried Trout (one 150g fillet) has approximately 280-320 calories, primarily depending on the amount of oil absorbed during the shallow frying process.
Trout itself is very healthy, being rich in omega-3 fatty acids and protein. While frying adds fat and calories, this recipe uses shallow frying, which is a better option than deep frying. The spices like turmeric also offer health benefits. For an even healthier dish, consider baking or air-frying the fish as suggested in the variations.
Absolutely! Preheat your air fryer to 390°F (200°C). Place the marinated fillets in the basket in a single layer, ensuring they don't overlap. Lightly spray with oil and air fry for 10-12 minutes, flipping halfway through, until golden, crispy, and cooked through.
This dish pairs wonderfully with a simple kachumber salad, steamed rice and dal (lentil curry), or Indian flatbreads like roti or naan. A side of mint-coriander chutney also serves as a great accompaniment.
The fish is cooked when its flesh turns from translucent to opaque and flakes easily when you gently press it with a fork. If using a food thermometer, the internal temperature should reach 145°F (63°C) at its thickest part.
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