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Photo: John Autry; Styling: Cindy Barr Photo by: Photo: John Autry; Styling: Cindy Barr

Pan-Fried Trout with Tomato Basil Sauté

A tomato sauce moistens the fish, making this company-worthy recipe foolproof.

Cooking Light SEPTEMBER 2011

  • Yield: Serves 4 (serving size: 1 fillet and about 1/3 cup sauce)

Ingredients

  • 2 ounces chopped pancetta
  • 2 cups cherry tomatoes, halved
  • 1 teaspoon minced garlic
  • 1 teaspoon freshly ground black pepper, divided
  • 1/2 teaspoon salt, divided
  • 1/4 cup small basil leaves
  • 1 tablespoon canola oil, divided
  • 4 (6-ounce) trout fillets, divided
  • 4 lemon wedges

Preparation

1. Heat pancetta in a medium skillet over low heat. Cook 4 minutes or just until pancetta begins to brown. Add cherry tomatoes, garlic, 1/2 teaspoon pepper, and 1/8 teaspoon salt; cook for 3 minutes or until tomatoes begin to soften. Remove from heat, and stir in basil leaves.

2. Heat a large nonstick skillet over medium-high heat. Add 1 1/2 teaspoons oil to pan; swirl to coat. Sprinkle fish evenly with remaining 1/2 teaspoon pepper and remaining 3/8 teaspoon salt. Add 2 fillets to pan; cook 2 minutes on each side or until fish flakes easily when tested with a fork. Remove fish from pan; keep warm. Repeat procedure with remaining 1 1/2 teaspoons oil and remaining 2 fillets. Top fish with tomato mixture. Serve fish with lemon wedges.

Sustainable Choice: When shopping, look for U.S.-farmed rainbow trout. Avoid wild-caught lake trout.

Nutritional Information

Amount per serving
  • Calories: 388
  • Fat: 20.5g
  • Saturated fat: 5.9g
  • Monounsaturated fat: 7.9g
  • Polyunsaturated fat: 5.5g
  • Protein: 44.3g
  • Carbohydrate: 4.3g
  • Fiber: 1.3g
  • Cholesterol: 126mg
  • Iron: 1.1mg
  • Sodium: 604mg
  • Calcium: 169mg
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