German · lunch, dinner

Forelle Müllerin (Pan-Fried Trout with Parsley Butter)

Name: Forelle Müllerin (Pan-Fried Trout with Parsley Butter)
Total time: 20 min
Cuisine: German
Ingredients: 2 whole trout, cleaned and ready to cook (about 300 g each); salt; black pepper; 1 lemon, juiced (for the fish and the butter); plain flour, for dusting (about 1 tbsp clings to the fish); frying oil, about 4 tbsp (poured off before the butter goes in); 60 g butter; 1 small bunch curly parsley, finely chopped

Forelle Müllerin

Watch how it’s made · 7:02

Video by CALLEkocht - Omas Rezepte on YouTube, in German · Open on YouTube

20 minServes 2566 kcal a serve

Pescatarian
Nut-free

Contains: Gluten, Fish, Milk. Check labels on stock, sauces and spice mixes.

A whole trout each gives about 40 g of protein and more than a day's omega-3 and vitamin D; with only a light dusting of flour it has about 6 g net carbs a serve.

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Ingredients 8

2 whole trout, cleaned and ready to cook (about 300 g each)
salt
black pepper
1 lemon, juiced (for the fish and the butter)
plain flour, for dusting (about 1 tbsp clings to the fish)
frying oil, about 4 tbsp (poured off before the butter goes in)
60 g butter
1 small bunch curly parsley, finely chopped

Method

The cook speaks German; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.

Season the cleaned trout well inside and out with salt and pepper, then sprinkle with a little lemon juice. 1:04
At the very last moment, dip the fish briefly in flour (just a light coat) and lay it in a pan of hot oil. Fry until golden underneath, moving the pan now and then so nothing sticks. 1:59
Turn the trout and brown the second side the same way. Meanwhile chop the parsley very finely. 3:07
Keep spooning the hot fat over the fish so it cooks evenly from the top too. It is done when the dorsal fin pulls out easily. 3:31
Holding the fish in place, pour off the oil. Add the butter to the pan, let it melt and baste the trout with it, then lift the fish onto plates. 4:20
Add a good squeeze of lemon juice to the hot butter, let it sizzle, stir in the parsley and spoon some over the trout. Serve the rest of the parsley butter on the side. 5:14

Tip. Serves 2. Ask for portion-size trout (about 300 g each). Boiled parsley potatoes are the classic side; a cucumber or green salad keeps it lighter.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 2

Energy566 kcal2,370 kJ

Protein40 g80% of a day

Fibre0.7 g2% of a day

Carbohydrate7.1 g6.4 g net · 0.7 g sugars3% of a day

Fat42 g19 g saturated54% of a day

Sodium490 mg21% of a day

Where the energy comes from one serve

Net carbs 5%
Protein 28%
Fat 67%

Very low carb: under 10% of the energy is from carbs.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin B12 High274%

6.6 µg a serve, mostly from trout (99%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin K High142%

171 µg a serve, mostly from curly parsley (96%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Omega-3 High134%

2.1 g a serve, mostly from trout (74%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin D High118%

24 µg a serve, mostly from trout (98%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Selenium High40%

22 µg a serve, mostly from trout (89%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin E High38%

5.7 mg a serve, mostly from trout (71%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin B6 High36%

0.6 mg a serve, mostly from trout (96%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin A High30%

271 µg a serve, mostly from butter (76%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin C High30%

27 mg a serve, mostly from curly parsley (50%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Potassium Source16%

750 mg a serve, mostly from trout (87%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Magnesium Source13%

56 mg a serve, mostly from trout (84%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Calcium Source12%

150 mg a serve, mostly from trout (83%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Folate Source10%

41 µg a serve, mostly from trout (46%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

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Zinc9%

0.9 mg a serve, mostly from trout (77%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Iron7%

1.3 mg a serve, mostly from curly parsley (46%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by CALLEkocht - Omas Rezepte; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.