Best Pan Seared Trout With Melon Salsa Recipes

33 Best Ways to Cook Trout image

Provided by insanelygood

Number Of Ingredients 33

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Steps:

Nutrition Facts :

Sautéed Trout with Cucumber-Melon Salsa image

Yield Serves 4; 3 ounces fish and 1/2 cup salsa per serving

Number Of Ingredients 14

1 cup diced cantaloupe
1 cup diced seeded cucumber (English, or hothouse, preferred)
1 tablespoon snipped fresh mint
1/2 teaspoon grated lemon zest
2 teaspoons fresh lemon juice
1 teaspoon seeded and minced fresh jalapeño
1/8 teaspoon ground cumin
4 trout fillets with skin (about 5 ounces each), rinsed and patted dry
1/2 teaspoon ground cumin
1/8 teaspoon salt
1/8 teaspoon pepper
2 tablespoons flour
2 teaspoons canola or corn oil and 1 teaspoon canola or corn oil, divided use
1 medium lemon, cut into 4 wedges

Steps:

In a medium bowl, stir together the salsa ingredients. Set aside.
Sprinkle the flesh side of the fish with the cumin, salt, and pepper. Using your fingertips, gently press the mixture so it adheres to the fish.
Put the flour in a medium shallow dish. Add the fish with the flesh side down. Lightly coat that side with the flour, shaking off any excess.
In a large nonstick skillet, heat 2 teaspoons oil over medium-high heat, swirling to coat the bottom. Cook 2 pieces of the fish with the flesh side down for 2 minutes, or until browned. Turn over and cook for 2 minutes, or until the fish flakes easily when tested with a fork. Transfer to a large plate. Cover to keep warm.
Put the remaining 1 teaspoon oil in the skillet, swirling to coat the bottom. Cook the remaining 2 pieces of fish. Transfer all the fish to plates. Top with the salsa. Serve with the lemon wedges to squeeze over all.
(Per serving)
Calories: 234
Total fat: 11.0g
Saturated: 1.5g
Trans: 0.0g
Polyunsaturated: 2.5g
Monounsaturated: 6.0g
Cholesterol: 66mg
Sodium: 140mg
Carbohydrates: 8g
Fiber: 1g
Sugars: 4g
Protein: 25g
Calcium: 64mg
Potassium: 569mg
1/2 fruit
3 lean meat
1/2 fat