Cornmeal Dusted Trout


I love fish and I’m thankful that my family does, too. We try to eat as much as we can, but in keeping with our budget, that ends up being one or two times a week. We are lucky that we are within a couple hours of the Atlantic coast and a small business, Locals Seafood, does a great job sourcing from North Carolina waters and delivering amazing, impossibly fresh seafood. Unless your family can’t stand it, buy fillets with the skin on. The skin crisps nicely and is good for you!

This week, we picked up trout and it was delicious. I love poaching thick fillets, but for thinner fillets like trout, we find pan searing or pan frying the best way to enjoy it. This recipe is very quick and simple and uses corn meal ground in Selma, North Carolina as a light coating. Because it uses a small amount of olive oil to brown the fish, this is better for you than deep fried and battered fish and MUCH healthier for you than processed fish sticks.

We served this fish with summer corn and green beans that we blanched and froze over the summer, but it would be very good with winter greens and roasted root vegetables as well.

Cornmeal Dusted Trout (serves 3)

3 fillets of trout (flounder works well, too)
1/2 cup of stone ground cornmeal
Kosher salt and ground pepper to taste
1/2 cup olive oil or coconut oil

Set a cookie cooling rack over a paper towel-lined baking sheet.
On a plate or tray, sprinkle cornmeal and spread around the plate.
Sprinkle fillets with salt and pepper.
In a cast iron fry pan or saute pan, heat the oil over medium high heat.
Dredge fillets in cornmeal, pressing the corn flour into the fillets.
When oil is hot (not yet smoking), add the fillets, skin side down.
Allow fillets to brown, about 2 minutes.
CAREFULLY, with tongs, turn fillets and brown on the skinless side. Cook another 2-3 minutes or until nicely browned.
Remove fillets from pan and put on cooling rack.
Sprinkle with a bit of additional salt and pepper. Serve immediately.

6 responses

  1. This is majorly helpful. Buying fish here freaks me out. When I lived in Charlotte I trusted my grocery stores and restaurant vendors SO MUCH more because in bigger cities there is a demand for FRESH fish. In this rural community where fish camps abound and everything is fried I don’t trust the source. I feel like everything is flash frozen and arrives in those giant cardboard boxes just like the french fries.

    • I’m glad it’s helpful! Wal Mart has actually agreed to buy all of its store-brand seafood from MSC approved fisheries within the next four years. I say that is a bit step up in ensuring people have access to sustainable fish and seafood.Even in Raleigh, I question most of the grocery stores, as they give you very little information about what you are buying (unless you go to Whole Paycheck, which is not in my budget).

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