Pan FriedTrout with Red Onion and Blood Orange Relish

Pan Fried Trout with a juicy Red Onion and Blood Orange Relish makes an easy, light and flavourful dish. A hint of mint also livens it up.

Of course you can substitute a regular orange if Blood oranges are not available.

As you can see from the photo I served it with plain asparagus on the side. I also served it with this Rainbow Slaw that makes a crunchy, tangy side.

Bright yellow bowl filled with coleslaw made from red and green cabbage with red pepper

Chef’s Tips for Pan Fried Trout with Red Onion and Orange Relish

  • If trout has skin on one side fry that side first. When you flip the fillet you can easily remove the skin, salt and pepper that side and sprinkle with cornmeal. When the other side is done flip again and cook a minute or so til the cornmeal is crisp. Optional.
  • If blood oranges are not available use regular oranges, tangerines or clementines.

Wine Recommendations  for Pan Fried Trout with Red Onion and Orange Relish

I am always a fan of a Muscadet Sévre et Maine with fish.  A nice fruity Viognier would also be a good choice.

For red aficionados I would try a Gamay, Beaujolais or Pinot Noir.

 
Panfried trout with cornmeal crust and blood orange relish on a plate

Pan Fried Trout with Red Onion and Blood Orange Relish

Healthy and tasty too!
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Course: Main Dish
Cuisine: American
Prep Time: 15 mins
Cook Time: 8 mins
Total Time: 23 mins
Servings: 4 servings

Ingredients

Trout

  • 2 trout fillets deboned, about 12 oz each
  • yellow cornmeal
  • salt and pepper
  • 1 1/2 Tbsps olive oil divided

Relish

  • 1 medium blood orange can substitute naval orange
  • 3 Tbsps fresh mint chopped
  • 1/2 Tbsp olive oil
  • 2/3 cup red onion chopped
  • 2 Tbsps white wine vinegar

Instructions

Relish

  • Zest the orange. Cut into 1/2 ” slices and cut off any remaining outer pith or peel. Cut orange slices into 1/2 inch segments. Mix orange, zest, and mint in a small dish.
  • Heat 1/2 Tbsp oil over medium heat. Add vinegar and onion and just heat through. Add to orange mixture. Season with salt and pepper.

Trout

  • Salt and pepper fish fillet. Sprinkle with cornmeal. Heat 1 1/2 Tbsp oil in fry pan over medium high heat. Add fish and cook until it is opaque through- about 4 minutes per side. See note below if fillet has skin on one side.
  • Note: if fillet has skin on one side, fry that side first. When you flip the fillet you can peel off the skin. Optional – for crispier fillet, salt, pepper and sprinkle cornmeal on that side. When the other side is done flip again and cook a minute or so til the cornmeal crisps up.
  • Transfer fish to plate and garnish with relish.

Nutrition

Calories: 344kcal | Carbohydrates: 7g | Protein: 36g | Fat: 18g | Saturated Fat: 3g | Cholesterol: 99mg | Sodium: 91mg | Potassium: 733mg | Fiber: 2g | Sugar: 4g | Vitamin A: 330IU | Vitamin C: 21mg | Calcium: 101mg | Iron: 3mg

Pan FriedTrout with Red Onion and Blood  Orange Relish

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