SAUTéED TROUT WITH CUCUMBER-MELON SALSA
A summery salsa tops these simply prepared trout fillets. If trout isn't available, serve the salsa with any other sautéed or grilled fish or with shrimp.
Yield Serves 4; 3 ounces fish and 1/2 cup salsa per serving
Number Of Ingredients 14
Steps:
- In a medium bowl, stir together the salsa ingredients. Set aside.
- Sprinkle the flesh side of the fish with the cumin, salt, and pepper. Using your fingertips, gently press the mixture so it adheres to the fish.
- Put the flour in a medium shallow dish. Add the fish with the flesh side down. Lightly coat that side with the flour, shaking off any excess.
- In a large nonstick skillet, heat 2 teaspoons oil over medium-high heat, swirling to coat the bottom. Cook 2 pieces of the fish with the flesh side down for 2 minutes, or until browned. Turn over and cook for 2 minutes, or until the fish flakes easily when tested with a fork. Transfer to a large plate. Cover to keep warm.
- Put the remaining 1 teaspoon oil in the skillet, swirling to coat the bottom. Cook the remaining 2 pieces of fish. Transfer all the fish to plates. Top with the salsa. Serve with the lemon wedges to squeeze over all.
- (Per serving)
- Calories: 234
- Total fat: 11.0g
- Saturated: 1.5g
- Trans: 0.0g
- Polyunsaturated: 2.5g
- Monounsaturated: 6.0g
- Cholesterol: 66mg
- Sodium: 140mg
- Carbohydrates: 8g
- Fiber: 1g
- Sugars: 4g
- Protein: 25g
- Calcium: 64mg
- Potassium: 569mg
- 1/2 fruit
- 3 lean meat
- 1/2 fat
TROUT FILLETS WITH CUCUMBER SALSA
The Trout Fillets with Cucumber Salsa recipe out of our category Root Vegetable! EatSmarter has over 80,000 healthy & delicious recipes online. Try them out!
Provided by EAT SMARTER
Time 30m
Yield 4
Number Of Ingredients 11
Steps:
- Wrap trout fillets tightly in plastic wrap and then wrap in aluminum foil. Let stand for 5 minutes in 70°C water (approximately 160°F).
- Halve cucumber lengthwise, scrape out seeds and cut into small cubes. Rinse and dry radishes, cut into small cubes. Peel onion and dice finely. Heat butter in a pan and saute cucmber, radsihes and onion for a few mintues. Chop dill and add to the pan. Season with salt, pepper and balsamic vinegar. Arrange salsa on plates. Unwrap fish and place on top of salsa. Garnish with salmon caviar and cream and serve.
TROUT WITH CUCUMBER AND SOUR CREAM
Categories Bake Low Carb Quick & Easy Wheat/Gluten-Free Trout Cucumber Healthy Sour Cream Bon Appétit
Yield Serves 4
Number Of Ingredients 7
Steps:
- Preheat oven to 375°F. Combine cucumber, 1 1/2 teaspoons dill and 1 1/2 teaspoons lemon juice in medium bowl. Season with salt and pepper. Toss to coat. Combine sour cream, lemon peel and remaining 1 teaspoon lemon juice in small bowl; season with salt and pepper and stir to blend.
- Brush baking sheet with some of melted butter. Arrange trout fillets, skin side down, on prepared sheet. Brush with remaining butter. Sprinkle trout with salt and pepper. Bake until just opaque in center, about 10 minutes.
- Divide cucumbers among 4 plates. Using spatula, place trout atop cucumbers. Spoon sour cream sauce over. Sprinkle with remaining 1 1/2 teaspoons dill.
TROUT WITH TROPICAL FRUIT SALSA AND MIXED GREENS
Provided by Tory McPhail
Categories Leafy Green Onion Sauté Quick & Easy Lime Mango Pineapple Trout Bell Pepper Bon Appétit
Yield Makes 4 servings
Number Of Ingredients 11
Steps:
- Whisk 4 tablespoons oil, lime juice, sugar, ginger, and 1/8 teaspoon Creole seasoning in small bowl to blend. Season vinaigrette with salt and pepper. Combine pineapple, mango, bell pepper, and red onion in large bowl. Add half of vinaigrette; toss to coat. Toss greens in medium bowl with remaining vinaigrette.
- Brush trout fillets with 1 tablespoon oil. Sprinkle with remaining 4 teaspoons Creole seasoning, about 1/2 teaspoon per side, then salt and pepper. Heat remaining 1 tablespoon oil in large nonstick skillet over medium-high heat. Add trout fillets and cook until just opaque in center and browned, about 2 minutes per side.
- Divide greens among 4 plates. Place trout fillets and salsa alongside.
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