|Nutritional Guidelines (per serving)|
Broiled trout is a great dinner option. Quick and easy, it's perfect for a weeknight meal and because trout is usually farm-raised it doesn't cause harm to declining wild fish stocks. This recipe adds a lemon cream sauce, which fancies the meal up, but you can easily skip the sauce (making it low calorie and low fat) and just serve lemon wedges or tartar sauce. Either way, it's still absolutely delicious.
Edited by Joy Nordenstrom, Romantic Meals’ Expert
Notes by Joy:
Pair this sweet, tangy and salty trout with a few julienned carrots, pan-fried red potatoes and sautéed fennel and peas.
- 2 trout filets
- 2 teaspoons olive oil
- 1 teaspoon Italian herb mix
- 1/2 teaspoon paprika (Spanish*)
- 1/2 cup white wine (or vermouth)
- 1 small shallot (finely chopped)
- 1 tablespoon lemon juice
- 1/4 cup heavy cream
- 1 tablespoon unsalted butter
- 2 teaspoons capers
- 1 carrot (julienned)
- 2 tablespoons water
- 1/4 medium fennel bulb (diced)
- 1/2 cup peas (fresh)
- 3 tablespoons unsalted butter
- 1 teaspoon olive oil
- 1 tablespoon heavy cream
- 4 to 5 red potatoes (small, cleaned and quartered into wedges)
- salt to taste
- pepper to taste
- Garnish: parsley
- Garnish: lemon wedges
- Garnish: almond slices toasted
Turn on broiler and place rack in top position.
Cover a baking sheet with aluminum foil, then brush both sides of fillets with olive oil, place skin-side down and sprinkle with Italian herb mix, paprika, and a bit of salt.
Place in oven and cook for about 4 minutes.
Meanwhile, heat wine, lemon juice, and shallots in a small pan over medium-high heat.
Reduce wine to about a tablespoon, add cream and continue cooking over medium-high heat for about a minute.
Remove from heat and stir in butter, capers, salt, and white pepper. Once the trout is plated, pour sauce over fillets.
Optional Sides: Preheat oven to 200 degrees. Keep trout covered and warm in the oven. In a small or medium frying pan, add a couple of tablespoons of water. Bring to a boil and toss in the julienned carrots. Boil for about a minute, remove and place covered into the warm oven. Remove excess moisture from pan, set flame to medium-high heat, add one tablespoon of butter and one teaspoon olive oil. Add potato wedges and fry on both sides until crispy. Season with salt and pepper while cooking, for a bit of heat mix in a dash of smoked paprika. Once cooked remove to a paper towel-lined plate to let the excess oil soak off. Keep in the warmed oven until ready to assemble. Wipe out the pan, place over medium-high heat, add remaining butter. Once melted add the fennel and cook for about a minute. Next, combine the peas and cream with the fennel. Cook till peas are softened but not mushy, about three minutes.
To Assemble: Place potatoes down first, spooning the peas over potatoes and now gently lay the trout on top of the bed of peas. Stack the julienned carrots on the trout. Pour the lemon cream sauce over the dish and for an extra touch add some toasted almond slices.
*Note 1: Spanish paprika can be found in some upscale supermarkets and in cooking stores. You can also purchase it online.
Note 2: Here's a tutorial on making pan sauces.