Directions:
- Combine first 3 ingredients in a shallow dish; stir well. Dredge trout fillets in flour mixture.
- Heat a large cast-iron skillet coated with cooking spray over medium-high heat. Add 4 fillets to skillet; cook 3 minutes on each side or until fish flakes easily when tested with a fork. Remove from skillet. Set aside; keep warm. Repeat procedure with remaining fillets.
- Recoat skillet with cooking spray; add chopped spinach and next 7 ingredients (spinach through black pepper). Cook 1 1/2 minutes or until spinach wilts, stirring constantly.
- Arrange 1/2 cup spinach mixture on each of 4 plates, and top each with 2 fillets. Serve with lemon wedges.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 135 Kcal (565 kJ) | ||
| Calories from fat | 37.42 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.16g | 6% | |
|---|---|---|---|
| Cholesterol | 36.69mg | 12% | |
| Sodium | 365.82mg | 15% | |
| Potassium | 407.03mg | 9% | |
| Total Carbs | 8.34g | 3% | |
| Sugars | 1.07g | 4% | |
| Dietary Fiber | 2.62g | 10% | |
| Protein | 16.05g | 32% | |
| Vitamin C | 25.1mg | 42% | |
| Iron | 3.9mg | 21% | |
| Calcium | 157.5mg | 16% | |
| Amount Per 100 g | |||
| Calories | 81.92 Kcal (343 kJ) | ||
| Calories from fat | 22.71 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.52g | 6% | |
|---|---|---|---|
| Cholesterol | 22.26mg | 12% | |
| Sodium | 221.97mg | 15% | |
| Potassium | 246.98mg | 9% | |
| Total Carbs | 5.06g | 3% | |
| Sugars | 0.65g | 4% | |
| Dietary Fiber | 1.59g | 10% | |
| Protein | 9.74g | 32% | |
| Vitamin C | 15.3mg | 42% | |
| Iron | 2.3mg | 21% | |
| Calcium | 95.6mg | 16% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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