Pan-Fried Trout with Tomato Basil Saute

Fish is a healthy protein we (U.S. Americans) do not consume enough of. Not only does it have protein levels comparable to chicken, pork, or beef, but it can also contain those precious omega-3 fatty acids that we also do not consume enough of. Some people choose to take fish-oil capsules, I prefer to just eat fish. There is such a variety out there, I’m sure there is a kind of fish for everyone.

I have made this recipe twice so far, and both times I have been very pleased with it. Trout has a very mild taste and is perfect for people who are trying to consume more fish but are weary of that fishy taste. Northwest Seafood sells fillets with the skin on, so when I do this recipe, I sauté the flesh-side first and then flip it over to the skin side.

Pan-Fried Trout with Tomato Basil Saute

From Cooking Light, September 2011

Total Time: 20 minutes (by my count)

Serves: 4

Ingredients:

  • 2 ounces chopped pancetta
  • 2 cups cherry tomatoes, halved
  • 1 teaspoon minced garlic
  • 1 teaspoon freshly ground black pepper, divided
  • 1/2 teaspoon salt, divided
  • 1/4 cup small basil leaves
  • 1 tablespoon canola oil, divided
  • 4 (6-ounce) trout fillets, divided
  • 4 lemon wedges

Directions:

  1. Heat pancetta in a medium skillet over low heat. Cook 4 minutes or just until pancetta begins to brown. Add cherry tomatoes, garlic, 1/2 teaspoon pepper,and 1/8 teaspoon salt; cook for 3 minutes or until tomatoes begin to soften. Remove from heat, and stir in basil leaves.
  2. Heat a large nonstick skillet over medium-high heat. Add 1 1/2 teaspoons oil to pan; swirl to coat. Sprinkle fish evenly with remaining 1/2 teaspoon pepper and remaining 3/8 teaspoon salt. Add 2 fillets to pan; cook 2 minutes on each side or until fish fillets easily when tested with a fork. Remove fish from pan; keep warm. Repeat procedure with remaining 1 1/2 teaspoons oil and remaining 2 fillets. Top fish with tomato mixture. Serve fish with lemon wedges.

 

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