Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"There's no taking trout with dry breeches."
-Miguel de Cervantes

The refrigerator light goes on...

Sometimes the simplest of dishes are the best. There's nothing more American than trout, corn, lettuce, tomatoes and pumpkin seeds. All of these flavors go great together in this simple cool salad.


Sautéed Trout with Corn Vinaigrette

Servings: 2 | Serving size: 4 ounces trout with salad

Cooking Time: 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe makes great leftovers.

4 tsp olive oil
2 4 ounce filets boneless trout
1/2 tsp paprika
2 medium ears fresh corn (kernels shucked from the cob)
1 1/2 tsp white wine vinegar
1 Tbsp dried pumpkin seeds (pepitas)
1 small shallot (minced)
1/2 tsp dried rosemary (crumbled)
1/8 tsp salt
fresh ground black pepper (to taste)
1 small head bibb lettuce (rinsed and torn into small pieces)
4 ounces grape tomatoes

Place 2 teaspoons of the olive oil in a large skillet over high heat.

Sprinkle the trout with paprika.

When the oil is hot place the trout in the pan skin side down. Cook for about 7 to 10 minutes until the skin is crisp. Turn and cook for another 3 - 5 minutes. Remove from the pan and place on a plate. Place the plate in the refrigerator to chill.

Reduce the heat to medium and add the corn to the pan. Cook for about 5 minutes tossing frequently.

Remove to a large bowl. Add the remaining 2 teaspoons olive oil to the corn and toss.

Add the vinegar, pumpkin seeds, shallot, rosemary, salt and pepper. Toss well and place in the refrigerator to chill.

When the corn and trout is chilled place the lettuce and tomatoes in a bowl and toss well.

Place the chilled trout on plates and add half the salad to each plate. Serve.

Nutrition Facts

Serving size: 4 ounces trout with salad

Servings: 2

Amount Per Serving

Calories 452 Calories from Fat 203
  % Daily Value
Total Fat 22g 35%
    Saturated Fat 3g 12%
    Monounsaturated Fat 13g
    Trans Fat 0g
Cholesterol 66mg 20%
Sodium 382mg 17%
Total Carbohydrates 35g 12%
    Dietary Fiber 6g 21%
    Sugars 8g
Protein 33g
Vitamin A 59% Vitamin C 35%
Calcium 7% Iron 26%
Vitamin K 71 mcg Potassium 1199 mg
Magnesium 144 mg