Rainbow Trout with Seared Sugar Snaps

Rainbow Trout with Seared Sugar Snaps Recipe
Photo: Brian Woodcock; Styling: Mary Clayton Carl
Serve with Glazed Baby Carrots and Quick Chive Mashed Potatoes. U.S.-farmed rainbow trout (pretty much all you'll find at the market) is a sustainable choice.


Serves 4 (serving size: 1 trout and 1/2 cup pea mixture)
Total time: 11 Minutes

Recipe from

Cooking Light

Recipe Time

Hands-on: 11 Minutes
Total: 11 Minutes

Nutritional Information

Calories 321
Fat 16.3 g
Satfat 2.9 g
Monofat 5.9 g
Polyfat 5.6 g
Protein 33.1 g
Carbohydrate 10.9 g
Fiber 2.4 g
Cholesterol 90 mg
Iron 1.7 mg
Sodium 317 mg
Calcium 151 mg


4 dressed whole rainbow trout
Cooking spray
2 1/2 teaspoons olive oil, divided
2 teaspoons fresh lime juice
1/2 teaspoon ground cumin
1/2 teaspoon kosher salt, divided
1/4 teaspoon freshly ground black pepper
2 cups sugar snap peas, trimmed and halved diagonally
1/2 cup vertically sliced shallots
1/4 cup pine nuts
2 teaspoons chopped fresh dill


1. Preheat broiler to high.

2. Arrange trout, open with flesh sides up, on a baking sheet coated with cooking spray. Brush flesh evenly with 1 1/2 teaspoons oil. Drizzle juice over flesh. Sprinkle flesh with cumin, 1/4 teaspoon salt, and pepper. Broil 5 minutes or until fish flakes easily when tested with a fork.

3. While fish cooks, heat a medium skillet over high heat until very hot. Combine peas, shallots, and pine nuts in a small bowl; add remaining 1 teaspoon oil to bowl, tossing to coat. Add pea mixture to pan; cook 3 minutes or until peas are bright green and blackened in spots and nuts are lightly toasted, stirring frequently. Stir in remaining 1/4 teaspoon salt and dill. Serve over trout.


MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Tiffany Vickers Davis,

Cooking Light

April 2013
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