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|Nutrition Facts (per serving)|
Show Full Nutrition Label
|Amount per serving|
|% Daily Value*|
|Total Fat 33g||42%|
|Saturated Fat 10g||50%|
|Total Carbohydrate 133g||48%|
|Dietary Fiber 14g||51%|
|Total Sugars 11g|
|Vitamin C 75mg||373%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
This recipe for pan-fried trout uses simple ingredients—garlic, lemon juice, and a little butter—to let the subtle flavor of this delicious fish shine through. All the fillets need are buttery mashed potatoes and roasted cherry tomatoes for a stellar meal. Luckily, the two sides are included in this recipe, creating a perfect dinner for two.
The recipe is a specialty of New Zealand, where people come from all over the world to fish for the country’s trout. This most prized freshwater fish, with its delicate pink flesh, swims the rivers and streams of both Australia and New Zealand, but New Zealand is the place where the trout are legendary.
No matter where your trout comes from, you’re going to love how this recipe dresses up the fish.
For the Tomatoes:
1 cup cherry tomatoes
1 teaspoon olive oil
Dash sea salt
Dash freshly ground black pepper
1/4 teaspoon lemon zest
For the Potatoes:
4 large Yukon Gold potatoes, peeled and quartered
1/4 cup milk
1 tablespoon unsalted butter
1 teaspoon sea salt
Freshly ground pepper, to taste
For the Trout:
2 (7-ounce) skin-on trout fillets
1 tablespoon olive oil
2 cloves garlic, finely chopped
2 tablespoons freshly squeezed lemon juice
2 teaspoons unsalted butter
1 tablespoon finely chopped fresh parsley
Make the Tomatoes
Gather the ingredients.
Preheat oven to 375 F / 190 C.
Wash and pat dry the cherry tomatoes. Place them in a small baking dish.
Drizzle with olive oil and sprinkle on salt and pepper. Sprinkle on the lemon zest and then cover the dish with foil.
Roast for 25 minutes, remove from the oven and set aside.
Make the Potatoes
Add the peeled and quartered yellow potatoes to a pot of cold water. Boil the potatoes until soft, about 20 minutes, then drain.
In a large bowl, mash the potatoes well.
Add the milk, butter, sea salt, and pepper. Combine well, cover, and set aside.
Make the Trout
Meanwhile, in a medium skillet, heat 1 tablespoon olive oil over medium heat. Add 2 cloves finely chopped garlic and sauté for 30 seconds.
Fry the fish, skin-side down, in the skillet for 5 minutes.
Turn the fillets over and fry for 2 minutes. Turn them over, skin-side down again, and turn off the heat.
Squeeze 2 tablespoons lemon juice over the fillets and add 2 teaspoons butter. Sprinkle on 1 tablespoon finely chopped parsley. Adjust the seasonings with salt and pepper.
Plate the fish with the sides of mashed potatoes and roasted tomatoes.
Serve and enjoy.
- Pay attention to the timing needed to cook each of the three elements so they’re all done at about the same time. Start with the tomatoes, but get your potato water boiling right away, too. About 5 minutes before those are done, begin warming up your skillet. Keep both warm while you finish the trout.
- If you want to fire up the grill, you can make this meal with a couple of adaptations. Either make the mashed potatoes in the house or grill the potatoes rather than mashing them. You can also skewer cherry tomatoes or grill large tomatoes directly on the grate.
- Bring more flavor to the trout by adding 1 teaspoon of onion powder and a few fresh sprigs of dill. A pinch of paprika is also a nice touch for trout.
Video about How To Cook Trout On The Stove
Pan-Fried Rainbow Trout – With Chef Chris Pyne
Pan-fried rainbow trout is a quick and delicious dish for any time of year. It’s easy to prepare, and it’s one of the healthiest diet choices you can make. Trout is a great source of protein that is high in Omega 3 Fatty Acids, B6 & B12, and Niacin (B3)!
Follow along with award-winning chef Chris Pyne to make this delicious recipe.
To get the freshest, Ocean Wide Certified, 100% sustainable rainbow trout, start off with a trip to Hamilton’s Fish Farm in Annapolis Royal, Nova Scotia.
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