Mediterranean Style Trout Recipes
MEDITERRANEAN STYLE TROUT
Steps:
- Place potatoes in a medium pot and fill with enough lightly salted water to cover. Bring to a boil, and cook until fork-tender, about 8 minutes. Drain, cover, and set aside.
- While the potatoes are cooking, heat the extra virgin olive oil in a large skillet on medium high. Rinse the trout fillets and pat dry. Season the trout with the dried Italian seasoning and salt and pepper. Gently place the trout in the heated oil and pan fry without moving the fillets for 10 minutes.
- Carefully turn the fillets. Arrange the bell pepper and onions on top of the trout and cook for 5 minutes. Then, place the anchovies, olives, tomatoes, capers, and parsley on top of the fillets. Pour in the white wine and simmer for an additional 5 minutes. Serve the trout and vegetables on a bed of steamed potatoes.
Nutrition Facts : Calories 572.2 calories, Carbohydrate 71 g, Cholesterol 68 mg, Fat 17.4 g, Fiber 11.3 g, Protein 33.7 g, SaturatedFat 2.8 g, Sodium 384.4 mg, Sugar 9.1 g
MEDITERRANEAN TROUT IN A PARCEL
Really tasty dish cooked healthily and saves on washing up! An asian variation on this would use ginger, lemongrass and pak choy instead of the veggies listed.
Provided by English_Rose
Categories One Dish Meal
Time 25m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- Preheat the oven to 400°F.
- Set out 4 12 inch squares of foil.
- Place a trout fillet on each square and top with the vegetables and dill.
- Gather up the edges, add salt and pepper and 1/2 tbs of wine to each parcel and seal fully.
- Place on baking sheet in the oven and bake for 10 minutes.
Nutrition Facts : Calories 168.8, Fat 5.5, SaturatedFat 0.9, Cholesterol 45.8, Sodium 87.7, Carbohydrate 10.9, Fiber 3.2, Sugar 2.9, Protein 17.9
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