Pan Fried Trout with Red Onion and Blood Orange Relish
Healthy and tasty too!
Prep Time15 minutes mins
Cook Time8 minutes mins
Total Time23 minutes mins
Course: Main Dish
Cuisine: American
Servings: 4 servings
Calories: 344kcal
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
- ⅔ cup red onion chopped
- 2 Tbsps white wine vinegar
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.
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