Pan-Fried Rainbow Trout with Pecans and Brown Butter and Swiss Chard with Serrano Chile Vinegar

Gluten Free
Very Healthy
Health score
96%
Pan-Fried Rainbow Trout with Pecans and Brown Butter and Swiss Chard with Serrano Chile Vinegar
90 min.
4
1981kcal

Suggestions

Ingredients

  • 0.5 pound bacon cut into small dice
  • large eggs 
  • 0.3 cup flat parsley fresh finely chopped
  • cloves garlic thinly sliced
  • servings kosher salt 
  •  lemons 
  • tablespoons milk 
  • tablespoons vegetable oil; peanut oil preferred 
  • 0.5 cup pecans finely chopped
  • 32 ounces rainbow-colored candy whole
  • medium onions red halved thinly sliced
  • cups rice flour 
  • servings salt and pepper freshly ground
  • servings salt and pepper freshly ground to taste
  •  serrano chiles coarsely chopped
  • 2.5 pounds swiss chard 
  • sticks butter unsalted
  • cups cornmeal white
  • cups citrus champagne vinegar 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • sauce pan
  • oven
  • sieve
  • slotted spoon

Directions

  1. Place rice flour in a medium bowl and season with salt and pepper.
  2. Mix eggs and milk in a large bowl and season with salt and pepper.
  3. Place cornmeal in a medium bowl and season with salt and pepper.
  4. Preheat oven to 375 degrees F.
  5. Open up and cut the trout, diagonally, into 2 fillets. Season both the flesh and skin sides of the fillet with salt and pepper, to taste, and then dip each fillet into rice flour, then egg mixture, then cornmeal. Repeat with remaining trout.
  6. Heat 3 tablespoons of the oil in a large skillet until almost smoking.
  7. Saute 4 fillets at a time until golden brown on both sides. Repeat with the remaining oil.
  8. Transfer to a large baking sheet and repeat with the remaining 2 trout.
  9. Place in the oven and bake for 5 to 6 minutes until just cooked through.
  10. Zest and juice both lemons, separately reserving the zest and the juice. Set aside.
  11. While the trout is baking, melt the butter in a nonstick saute pan over medium-high heat. Watching carefully and lowering the heat if necessary, allow the butter to foam and turn golden brown. Immediately add the lemon juice, zest and salt and pepper, to taste.
  12. While the butter is still foaming, add the pecans and parsley. Do not allow the butter to burn or it will be unusable.
  13. Place 2 fillets on each of 4 dinner plates and pour the Pecan-Brown Butter over the top.
  14. Serve alongside the
  15. Sauteed Swiss Chard with Red Onion and Serrano Chile Vinegar.
  16. Tear Swiss chard leaves from thick white stalks, discard the stalks and coarsely chop leaves, set aside.
  17. Heat a large skillet over medium-high heat.
  18. Add the bacon and cook until golden brown and fat as rendered.
  19. Remove bacon to a plate with a slotted spoon.
  20. Add the onions and cook in the rendered fat until soft.
  21. Add the garlic and cook for an additional minute.
  22. Add the Swiss chard, season with salt and pepper and stir to coat the leaves in the fat. Cook until the leaves have completely wilted.
  23. Add the bacon back to the pan.
  24. Add the vinegar and continue cooking for 2 minutes.
  25. Serve with additional vinegar on the side.
  26. Bring chiles, vinegar, and a teaspoon of salt to a boil in a medium nonreactive saucepan.
  27. Remove from heat, pour into a bowl, cover and let steep for at least 2 hours or overnight at room temperature. Strain through a fine strainer into a bowl or glass jar.

Nutrition Facts

Calories1981kcal
Protein16.29%
Fat53.17%
Carbs30.54%

Properties

Glycemic Index
65.63
Glycemic Load
46.69
Inflammation Score
-10
Nutrition Score
74.453477859497%

Flavonoids

Cyanidin
1.46mg
Delphinidin
0.99mg
Catechin
5.24mg
Epigallocatechin
0.77mg
Epicatechin
0.11mg
Epigallocatechin 3-gallate
0.31mg
Eriodictyol
11.53mg
Hesperetin
15.07mg
Naringenin
0.3mg
Apigenin
8.09mg
Luteolin
1.33mg
Isorhamnetin
2.76mg
Kaempferol
16.88mg
Myricetin
9.66mg
Quercetin
19.01mg

Nutrients percent of daily need

Calories:1980.54kcal
99.03%
Fat:116.9g
179.85%
Saturated Fat:45.1g
281.87%
Carbohydrates:151.11g
50.37%
Net Carbohydrates:132.25g
48.09%
Sugar:9.59g
10.65%
Cholesterol:433.56mg
144.52%
Sodium:1713.58mg
74.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:80.58g
161.17%
Vitamin K:2420.51µg
2305.25%
Vitamin A:19525.69IU
390.51%
Manganese:3.69mg
184.4%
Vitamin B12:10.87µg
181.11%
Vitamin C:132.08mg
160.1%
Phosphorus:1305.61mg
130.56%
Vitamin B6:2.43mg
121.35%
Magnesium:475.77mg
118.94%
Vitamin B3:20.42mg
102.08%
Selenium:68.15µg
97.35%
Potassium:3075.27mg
87.86%
Vitamin E:11.34mg
75.63%
Fiber:18.86g
75.42%
Vitamin B1:1.08mg
71.74%
Iron:12.53mg
69.59%
Copper:1.33mg
66.39%
Vitamin B5:6.54mg
65.44%
Zinc:8.79mg
58.61%
Vitamin B2:0.92mg
54.39%
Calcium:416.82mg
41.68%
Folate:141.38µg
35.34%
Vitamin D:1.95µg
12.99%