Rainbow Trout with Seared Sugar Snaps

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.

Yield: Serves 4 (serving size: 1 trout and 1/2 cup pea mixture)
Recipe from Cooking Light

More From Cooking Light

Recipe Time

Hands On: 11 Minutes
Total: 11 Minutes

Nutritional Information

Amount per serving
  • Calories: 321
  • Fat: 16.3g
  • Saturated fat: 2.9g
  • Monounsaturated fat: 5.9g
  • Polyunsaturated fat: 5.6g
  • Protein: 33.1g
  • Carbohydrate: 10.9g
  • Fiber: 2.4g
  • Cholesterol: 90mg
  • Iron: 1.7mg
  • Sodium: 317mg
  • Calcium: 151mg


  • 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
  • Glazed Baby Carrots
  • Quick Chive Mashed Potatoes


  1. 1. Preheat broiler to high.
  2. 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. 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.

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