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Pan Fried Rainbow Trout

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe is suitable for a pescetarian diet.pescetarian
 
One serving costs about $5.25 One serving costs about $5.25

$5.25 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 gluten-free,healthy,pescetarian,gluten free,fodmap friendly,pescatarian lunch,main course,main dish,dinner
spoonacular Score:83%

Spoonacular Score: 83%

 

You can never have too many main course recipes, so give Pan Fried Rainbow Trout a try. This gluten free, primal, fodmap friendly, and pescatarian recipe serves 4 and costs $4.88 per serving. One serving contains 386 calories, 37g of protein, and 24g of fat. 1 person has tried and liked this recipe. From preparation to the plate, this recipe takes about 45 minutes. Head to the store and pick up pepper, salt, olive oil, and a few other things to make it today. To use up the black pepper you could follow this main course with the Dr. Pepper Cake with Flour Cooked Frosting as a dessert. All things considered, we decided this recipe deserves a spoonacular score of 76%. This score is solid. Try Cajun Rainbow Trout, Rainbow Trout Casserole, and Rainbow Trout Meunière for similar recipes.

Fish on the menu? Try pairing with Pinot Grigio, Gruener Veltliner, and Pinot Noir. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. The Tramin Pinot Grigio with a 4.5 out of 5 star rating seems like a good match. It costs about 18 dollars per bottle.

Tramin Pinot Grigio

Bright yellow in color with coppery reflections and clear fruit aromas of pear, citrus, honeysuckle, tropical fruits and light spices. Firm, velvety and rich on the palate, with well-integrated acidity. A very round and satisfying wine. Recommended with fish antipasti, risotto with asparagus, omelets and pasta

» Get this wine on Wine.com

Ingredients

Servings:
some
some black bell pepper
black bell pepper
2 Tbsps
2 Tbsps butter
butter
some
some butterflied trout
butterflied trout
0.53 pts
0.53 pts cherry tomatoes
cherry tomatoes
2 Tbsps
2 Tbsps fresh tarragon
fresh tarragon
2 Tbsps
2 Tbsps olive oil
olive oil
4
4  whole rainbow trout
whole rainbow trout
some
some salt
salt
1 inch
1 inch inch through the center two
inch through the center two
some black bell pepper
some
black bell pepper
2 Tbsps butter
2 Tbsps
butter
some butterflied trout
some
butterflied trout
0.53 pts cherry tomatoes
0.53 pts
cherry tomatoes
2 Tbsps fresh tarragon
2 Tbsps
fresh tarragon
2 Tbsps olive oil
2 Tbsps
olive oil
4  whole rainbow trout
4
whole rainbow trout
some salt
some
salt
1 inch inch through the center two
1 inch
inch through the center two

Equipment

spatula
spatula
frying pan
frying pan
spatula
spatula
frying pan
frying pan


Instructions

  1. Wash the trout in cold water and pat dry to remove any tiny stray bones. Season the trout with salt and pepper, heat the olive oil in a large saute pan over medium heat and cook the fish skin-side down. Cook the trout in batches of 1 or 2 at a time. Cook the skin side for 2 to 3 minutes before turning with a spatula to cook the flesh side. Cook for an additional 2 to 3 minutes or until fully cooked but be careful of overcooking as the fish are thin and cook quickly.
  2. As the trout are finishing, add the butter to the pan and allow to bubble before adding the tomatoes. Cook for 2 minutes, add the tarragon and remove from the heat. Serve immediately with fiddlehead ferns.
  3. This recipe yields 4 servings.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $5.25
Ingredient
some black bell pepper
2 tablespoons butter
some butterflied trout
½ pints cherry tomatoes
2 tablespoons fresh tarragon
2 tablespoons olive oil
4 whole rainbow trout
Price
$1.50
$0.24
$15.85
$2.11
$0.90
$0.33
$0.06
$21.00

Tips

Health Tips

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • If you can, choose grassfed butter for a better nutritional profile—more vitamins, a favorable omega 3/6 ratio, etc.

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

  • Fresh herbs can be expensive, so don't let them go to waste. If you have any leftovers, you might be able to freeze them. The Kitchn recommends freezing hardy herbs like rosemary and thyme in olive oil, while Better Homes and Gardens suggests using freezer bags to freeze basil, chives, mint, and more.

Cooking Tips

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • Fresh herbs should be added toward the end of the cooking process — even at the very last minute?especially delicate herbs like cilantro, basil, and dill. Hardier herbs like bay leaves, rosemary, and thyme can be added earlier.

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • Butter's incredible flavor has made it an extremely popular cooking fat, but it is important to know that butter has the lowest smoke point of almost any cooking fat. This means butter literally starts to smoke at a lower temperature than most other fats between 250-350 degrees Fahrenheit. So while butter is great for cooking at lower temperatures, you should probably use canola oil, coconut oil, or another oil with a higher smoke point for frying and other high temperature cooking.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
408 Calories
37g Protein
24g Total Fat
8g Carbs
54% Health Score
Limit These
Calories
408
20%

Fat
24g
38%

  Saturated Fat
6g
41%

Carbohydrates
8g
3%

  Sugar
4g
5%

Cholesterol
114mg
38%

Sodium
344mg
15%

Get Enough Of These
Protein
37g
75%

Vitamin B12
13µg
222%

Vitamin C
111mg
135%

Manganese
1mg
94%

Vitamin A
3041IU
61%

Phosphorus
467mg
47%

Vitamin B3
9mg
45%

Vitamin D
6µg
45%

Vitamin B1
0.67mg
44%

Vitamin B2
0.69mg
40%

Vitamin B5
3mg
36%

Vitamin B6
0.69mg
35%

Selenium
22µg
32%

Potassium
1012mg
29%

Iron
4mg
25%

Vitamin E
3mg
20%

Copper
0.4mg
20%

Folate
73µg
18%

Magnesium
64mg
16%

Calcium
127mg
13%

Zinc
1mg
10%

Vitamin K
10µg
10%

Fiber
2g
9%

covered percent of daily need

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