Go Back Email Link
+ servings
Panfried trout with cornmeal crust and blood orange relish on a plate
Print Recipe
5 from 1 vote

Pan Fried Trout with Red Onion and Blood Orange Relish

Healthy and tasty too!
Prep Time15 minutes
Cook Time8 minutes
Total Time23 minutes
Course: Main Dish
Cuisine: American
Servings: 4 servings
Calories: 344kcal

Ingredients

Trout

  • 2 trout fillets deboned, about 12 oz each
  • yellow cornmeal
  • salt and pepper
  • 1 ½ Tbsps olive oil divided

Relish

  • 1 medium blood orange can substitute naval orange
  • 3 Tbsps fresh mint chopped
  • ½ tablespoon olive oil
  • cup red onion chopped
  • 2 Tbsps white wine vinegar

Instructions

Relish

  • Zest the orange. Cut into ½ " slices and cut off any remaining outer pith or peel. Cut orange slices into ½ inch segments. Mix orange, zest, and mint in a small dish.
  • Heat ½ tablespoon 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 ½ tablespoon 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