Trout fried in a frying pan

Thanks to the marinade, the fish turns out to be unforgettable delicious. Usually red fish is baked in the oven to preserve its chemical composition as much as possible, and also to prevent overdrying. This is especially true for pink salmon. However, trout is not threatened with overdrying - the fish is quite fatty by itself.

Maria

The author of the recipe

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Composition / ingredients

servings:

Trout (fillet)

400

Marinade:

Soy sauce

Lemon juice

0.5

Vegetable oil

Granular mustard

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 50 % 16 g

Fats 28 % 9 g

Carbohydrates 22 % 7 g

146 kcal

GI: 100 / 0 / 0

Step-by-step cooking

Cooking time: 40 min

Step 1:
To cook fried trout in a frying pan, we will need the trout itself. It can be small - the weight of a whole fish is about 300 g. Or a big one, like mine. Clean the fish from the scales. Cut off the fins. Fillet cut into portioned steaks about 2 cm thick .
Step 2:
Marinade. To prepare the marinade, we will need: soy sauce, lemon juice, vegetable oil (I have sunflower oil) and granular mustard.
Step 3:
In a bowl, mix soy sauce, lemon juice, vegetable oil and granular mustard.
Step 4:
Mix everything thoroughly so that the vegetable oil is completely mixed with soy sauce.
Step 5:
Pour the marinade over the trout steaks and leave for 20 minutes.
Step 6:
Preheat the pan and fry the trout on it under the lid for 3 minutes. When I put the fish in the pan, I poured 2-3 tablespoons of sauce over it.
Step 7:
Then turn the fish over and cover the pan again with a lid. Fry for another 3-4 minutes. Remove the pan from the heat. Leave the fish in a cooling pan under a lid for 8-10 minutes.

In a similar marinade, but without mustard, I usually keep chicken. Soy sauce salts meat well, vegetable oil softens hard fibers, lemon juice gives a slight sourness.
The same thing happens when marinating fish. French mustard gives the sauce piquancy. It is well soaked in marinade. Therefore, it does not dry out during frying. By the way, during frying, you can gradually lubricate the fish with the remnants of the marinade.
In the remains of the marinade, you can marinate chicken legs or fillets.
You can fry trout with steaks, as it is cooked by me. And you can cut each steak in half and remove all the bones. You will get long fish strips that are convenient to fry and just as convenient to eat.
If the fish is small, it can be fried entirely. In this case, it needs to be turned over during pickling so that both sides are soaked with marinade. And make incisions on the carcass itself to improve impregnation.