STEELHEAD TROUT RECIPE WITH LEMON CAPER SAUCE
This delicious Steelhead Trout with Lemon Caper Sauce is a healthy and low-carb dinner rich in lean protein and omega-3 fatty acids. Because everything (the fish and the sauce) is cooked on the stove-top in the same skillet, this easy one-pan recipe requires minimal cleanup!
Provided by Julia
Categories Main Course
Time 30m
Number Of Ingredients 8
Steps:
- Season the tops of steelhead trout fillets with Italian herb seasoning and salt (generously). Fish fillets will have skins on the bottom.
- In a large skillet, heat 1 tablespoon of olive oil on medium heat until hot but not smoking. (Note: 1 tablespoon of olive oil is enough as fish will release lots of its own oil - steelhead trout is a fatty kind of fish).
- Add steelhead trout fillets, skin side up, non-skin side down. Cook for about 2 minutes on medium heat, making sure the oil does not smoke.
- Turn the fillets over, skin side down. Cook for another 2 minutes on medium-low heat (keeping oil from burning).
- Remove from heat, close the pan with the lid, and let the trout sit for 5-10 minutes until flaky and cooked through completely.
- After the fish is cooked through, using a spatula, carefully remove trout fillets to the plate, separating the fillet from the skin (skin will remain on the bottom of the pan). Carefully scrape the fish skin off the bottom of the pan, making sure to leave the fish oil in the pan.
- Add capers, diced garlic, and lemon juice to the same skillet with oil in which you just cooked the trout.
- Cook the sauce on medium-low heat for about 1 minute, until garlic softens a bit. Remove from heat.
- Add 2 tablespoons of butter, off heat, to the lemon caper sauce, stirring, until the butter melts and forms a creamy mixture.
- Add cooked steelhead trout fillets back to the pan, spoon sauce over the fish, and serve.
Nutrition Facts : Calories 458 kcal, Carbohydrate 3 g, Protein 47 g, Fat 27 g, SaturatedFat 8 g, Cholesterol 151 mg, Sodium 333 mg, ServingSize 1 serving
BAKED RAINBOW TROUT WITH LEMON, PEPPER, AND GARLIC
Sheet-Pan Baked Rainbow Trout and Asparagus. Trout is flavored with olive oil, salt and cracked black pepper, freshly minced garlic and fresh lemon. Healthy, low-carb, and gluten-free recipe, packed with healthy omega 3 fatty acids. Easy and quick dinner - only 30 minutes from start to finish!
Provided by Julia
Categories Main Course
Time 30m
Number Of Ingredients 7
Steps:
- Preheat oven to 400 F.
- Line a rimmed small baking sheet (I used half sheet) with parchment paper.
- Place rainbow trout skin side down in the center of the baking sheet. Brush half of olive oil amount over the top of trout.
- Toss the asparagus (ends trimmed) with the remaining half of olive oil. Place asparagus all around trout on a sheet pan.
- Sprinkle the trout and the asparagus with salt and pepper. Add minced garlic on top of the trout fillet and asparagus. Top with lemon slices.
- Bake for about 15 minutes at 400 F in the preheated oven until the trout is cooked through.
- Remove from the oven. Remove lemon slices from the trout before serving.
Nutrition Facts : Calories 521 kcal, Carbohydrate 14 g, Protein 52 g, Fat 29 g, SaturatedFat 4 g, Cholesterol 133 mg, Sodium 658 mg, Fiber 5 g, Sugar 5 g, ServingSize 1 serving
TROUT WITH CAPER SAUCE
Provided by Robert Irvine : Food Network
Categories main-dish
Time 1h55m
Yield Serves 6
Number Of Ingredients 20
Steps:
- For the mashed potatoes: Put the potatoes in a large pot with 2 gallons of cold water. Bring the water and potatoes to a boil and cook until the potatoes are tender. Strain the potatoes and allow them to rest in the strainer over the sink for 5 to 10 minutes so they steam and dry out a bit. While the potatoes are draining combine the cream and butter in the pot and bring to a boil, melting the butter.
- Put the potatoes back into the pot with the cream and the butter and whip with an electric hand mixer until the potatoes are smooth. Season with salt and pepper to taste. Keep warm. (If the potatoes cool off, heat them in a pan with the additional 1/4 cup cream and 2 tablespoons butter just before plating.)
- For the vegetables: Prepare a large bowl of ice water for shocking the vegetables after blanching. Bring 2 gallons of water to a rolling boil and add the salt.
- Add half of the green beans to the boiling water and cook until tender but not over-cooked, about 3 minutes. Transfer the beans to the ice bath using a hand strainer. Allow the water to come back up to a rolling boil and repeat the process with the remainder of the green beans and then the carrots.
- For the trout: Line a baking sheet with paper towels. Heat a large skillet over high heat until smoking hot and reduce the heat to medium-high. Season the trout with salt and pepper, then dredge the skin side of the trout in the flour. Coat the skillet with grape seed oil.
- Place the trout in the skillet skin-side down and sear until the skin is golden brown and the flesh begins to turn opaque. Gently flip the filets over and finish cooking for an additional 2 minutes. Transfer the trout to the prepared baking sheet and allow the cooked trout to rest for 5 minutes.
- For the sauce: Meanwhile, preheat the oven to 350 degrees F. Spread the almonds on a baking sheet and toast in the oven until they just begin to brown, about 5 minutes. Set aside.
- Heat a large saute pan over high heat until it begins to smoke. Add the grape seed oil to the pan and then add the shallots and capers. Saute for 2 minutes.
- Add the lemon juice and bring to a boil; cook until reduced by half. Take the pan off the heat and add the butter a little at a time, swirling the pan to emulsify the butter into the lemon juice. Season the sauce to taste with salt and pepper (be careful with the salt because the capers can be very salty already). Stir in the chopped parsley.
- For plating: In a large saute pan over high heat add the carrots and green beans and enough water to create a thin layer in the pan. Allow the water to boil and once the beans and carrots are hot, season them with salt and pepper.
- Place a scoop of the mashed potatoes in the center of each of 6 plates. Arrange two filets of trout on top, flesh-side up. Arrange the carrots and green beans leaning on the trout to one side.
- Spoon 2 ounces of sauce onto each plate and sprinkle the toasted almond slices over the top of the fish. Serve immediately.
SPECKLED TROUT IN CAPERS AND WHITE WINE
Steps:
- Preheat oven to 400 degrees F (200 degrees C). Line a baking dish with aluminum foil.
- Place trout in the middle of the aluminum foil; top with butter, lemon pepper, capers, and paprika. Pour cooking wine over trout. Close foil around the trout.
- Bake in the preheated oven until fish flakes easily with a fork, about 30 minutes. Garnish trout with parsley.
Nutrition Facts : Calories 398.6 calories, Carbohydrate 1.8 g, Cholesterol 152.7 mg, Fat 21.9 g, Fiber 0.4 g, Protein 40.9 g, SaturatedFat 10.2 g, Sodium 918.1 mg, Sugar 0.7 g
SIMPLE HERB-BAKED TROUT & HORSERADISH
A super-simple whole baked fish with hot horseradish, zesty lemon and herbs - parsley, dill and thyme all work well
Provided by Barney Desmazery
Categories Main course
Time 25m
Number Of Ingredients 5
Steps:
- Heat oven to 220C/200C fan/gas 7. Lay the trout over a lightly oiled baking tray and stuff the fish cavity with slices of lemon and herbs. Season generously all over and drizzle with the remaining oil.
- Bake in the oven for 20 mins until the fish is cooked through - the eyes will have turned white and the flesh will be soft to touch. The trout can be served as they are with your favourite seasonal vegetables, but for an added extra touch, peel away the top layer of skin and grate over fresh horseradish before serving.
Nutrition Facts : Calories 457 calories, Fat 23 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 1 grams carbohydrates, Sugar 1 grams sugar, Protein 63 grams protein, Sodium 0.4 milligram of sodium
PAN-FRIED TROUT WITH ROSEMARY, LEMON AND CAPERS
This 1994 recipe gets Provencal flavors on the table in minutes. Fresh rosemary needles are pressed into the fillets, which are seasoned in flour and pan fried for a crisp exterior and flaky inside. A sauce built on shallots, white wine and lemon adds complexity. Pair it with a light vegetable like sautéed asparagus, or a bright arugula salad, and serve with some of that white wine for an easy, refreshing spring dinner.
Provided by Molly O'Neill
Categories dinner, easy, quick, weeknight, times classics, main course
Time 20m
Yield 4 servings
Number Of Ingredients 10
Steps:
- Press 1/2 teaspoon of the rosemary needles into the flesh of each trout fillet. Combine the flour, 1/2 teaspoon salt and pepper to taste. Coat the fillets in the seasoned flour.
- Heat the olive oil in a large skillet over medium-high heat. Add the trout and saute until cooked through, about 2 1/2 minutes per side. Remove the trout from the pan and place on warmed plates. Add the shallots to the skillet and cook, stirring constantly, for 15 seconds.
- Pour in the wine and reduce to 1/3 cup, about 5 minutes. Stir in the lemon juice, capers and remaining teaspoon rosemary and remove from the heat. Season with salt and pepper to taste. Place 1 trout fillet on each of 4 plates, spoon the sauce over the trout and serve immediately.
Nutrition Facts : @context http, Calories 240, UnsaturatedFat 6 grams, Carbohydrate 13 grams, Fat 8 grams, Fiber 1 gram, Protein 17 grams, SaturatedFat 2 grams, Sodium 388 milligrams, Sugar 3 grams, TransFat 0 grams
LEMON, OLIVE, AND CAPER SAUCE FOR VEGETABLES
This all-purpose sauce for dressing cooked vegetables provides a strong enough flavor to stand up to strong-flavored vegetables such as broccoli. It goes well with almost any green vegetable. It is a good substitute for cheese sauce as it is much lower in calories, and provides a somewhat salty-tart flavor with addition of any salt. Preparation could not be easier.. This comes from the Healthy Plate section of the Louisville Courier-Journal.
Provided by hartdocman
Categories Sauces
Time 15m
Yield 4-6 serving(s)
Number Of Ingredients 8
Steps:
- Prepare vegetable per your method of choice and put aside after preparation. Meanwhile in a small saucepan over medium heat, melt the butter; add the oil and garlic and cook, stirring for 1 minute. Then stir in the olives, lemon juice and capers and cook until heated through, about 2 minutes. Pour the sauce over vegetables, season with pepper; toss well to coat.
- Lime juice can be substituted for lemon juice for a different take on the same theme.
- Nutritional information: Per serving, 43 calories, 28 calories from fat (with no trans-fats or significant saturated fat.) 2mg cholesterol, 3 grams carbohydrate, 2 grams protein, i gram fiber, 67 milligrams sodium.
BUTTERY TROUT WITH CAPERS
Don't turn straight to salmon, trout is a wonderful classic fish with a great flavour, especially in this recipe. Or, make it veggie with halloumi
Provided by Good Food team
Categories Buffet, Dinner, Main course, Supper
Time 15m
Number Of Ingredients 5
Steps:
- Heat oven to 200C/fan 180C/gas 6. Rinse the fish, then pat dry with kitchen paper. Put in a roasting tray, season, then dot with a third of the butter. Roast for 10-12 mins.
- When the fish is almost ready, melt the remaining butter in a frying pan. Turn up the heat until it turns brown. Take off the heat, then add lemon juice, parsley and capers. Pour over the fish, then serve with green beans.
Nutrition Facts : Calories 345 calories, Fat 26 grams fat, SaturatedFat 14 grams saturated fat, Carbohydrate 1 grams carbohydrates, Protein 28 grams protein, Sodium 1.04 milligram of sodium
TROUT FILLETS WITH LIME AND CAPER SAUCE
This is from the British Trout Association. I haven't had a chance to try this yet but it sounds good
Provided by Sandyg61
Categories Trout
Time 14m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Wash and dry the trout fillets and season lightly.
- Melt 1oz of the butter in a large frying pan and as soon as it starts to foam, add the fillets, skin side down.
- Fry gently for 3 minutes, carefully flip over and cook for a further 1 minute.
- Using a fish slice, transfer the trout to heated plates and keep warm in a low oven.
- Add the remaining butter to the pan with the capers and dill and fry until golden brown.
- Add lime juice to taste and a little salt and pepper.
- Spoon over the trout.
Nutrition Facts : Calories 439.2, Fat 33.5, SaturatedFat 16.4, Cholesterol 152.6, Sodium 213, Carbohydrate 0.6, Fiber 0.2, Sugar 0.1, Protein 33.2
BAKED TROUT FILLETS
Baked trout recipes show up on my dinner table often. Moist tender trout is draped in a creamy Parmesan cheese coating that makes this dish elegant enough to serve company. I also use the delicious sour cream mixture on salmon. -Mary Zimmerman, Spring Lake, Michigan
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 7
Steps:
- Place fish in a greased shallow 3-qt. baking dish. In a small bowl, combine the sour cream, cheese, lemon juice, onion and salt; spread over fish. Sprinkle with paprika. , Bake, uncovered, at 350° for 20-25 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 300 calories, Fat 18g fat (10g saturated fat), Cholesterol 111mg cholesterol, Sodium 431mg sodium, Carbohydrate 3g carbohydrate (2g sugars, Fiber 0 fiber), Protein 28g protein.
BAKED HALIBUT WITH TOMATO CAPER SAUCE
This is a pungent tomato sauce that I learned to make in Provence. It goes well with any type of robust fish.
Provided by Martha Rose Shulman
Categories dinner, weekday, sauces and gravies, main course
Time 1h
Yield Serves 6
Number Of Ingredients 16
Steps:
- Heat the olive oil in a large, heavy skillet over medium heat, and add the onion. Cook, stirring often, until tender, three to five minutes, and add the garlic and the capers. Cook, stirring, for three to five minutes, until the onion has softened thoroughly and the mixture is fragrant. Add the tomatoes, salt, pepper and a pinch of sugar. Stir in the thyme, bring to a simmer and cook, stirring often, for 15 to 20 minutes, until the sauce is thick and fragrant. Taste and adjust seasonings. Serve hot or cold.
- Make the sauce as directed and keep warm.
- Preheat the oven to 450 degrees. Oil a baking dish large enough for the fish to lie flat. Season the fish with salt and pepper, and arrange in the baking dish. Drizzle the olive oil over the fillets, and place a round of lemon on each one. Cover the dish tightly with foil, and place in the oven. Bake 15 minutes. Check the fish; if you can cut into it with a fork, it is done. If it doesn't yield, (halibut fillets tend to be thick can take time to cook), cover and return to the oven for five minutes. Remove from the oven, and check again. Remove the lemon slices from the fish.
- Place a spoonful of sauce on each plate, and place a piece of fish partially on top. Spoon some of the liquid from the baking dish over the fish. If you wish, top the fish with another spoonful of sauce, garnish with basil leaves and serve.
Nutrition Facts : @context http, Calories 254, UnsaturatedFat 5 grams, Carbohydrate 15 grams, Fat 8 grams, Fiber 6 grams, Protein 34 grams, SaturatedFat 1 gram, Sodium 984 milligrams, Sugar 6 grams
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