This recipe is safe for Coumadin (warfarin) users.
Avoid this recipe if you 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.
This recipe is safe for those who are sensitive to gluten.
"If you want to catch a trout, don't fish in a herring barrel."
-Ann Landers, Advice columnist
I like serving trout in filets because I am not all that fond of fighting with my food when I am ready to eat it. Most trout filets have been boned before you buy them, but check carefully before cooking. The key to cooking is a pan that's quite hot but not so hot as to scorch the fish. Place the filets in skin side down to sear and then reduce the heat. The skin will crisp up nicely and the fish will cook easily.
Servings: 2 | Serving size: 4 ounces trout with sauce
Cooking Time: 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6.
This recipe does not make very good leftovers. Multiplying the recipe requires multiple pans.
Serve with Wild Rice or Plain Mashed Potatoes or Mashed Yams or Plain Mashed Potatoes - Low Sodium Version or Wild Rice - Low Sodium Version or Brown Rice
Serve with Sauteed Spinach or Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini or Yellow Squash and Onions
|2 tsp||coarse ground mustard|
|2 Tbsp||low sodium chicken or vegetable broth|
|2 tsp||maple syrup|
|1/4 tsp||dried tarragon|
|fresh ground black pepper (to taste)|
|2 tsp||olive oil|
|2 4 ounce||trout filets|
|2 Tbsp||2% milk|
|2 tsp||unsalted butter|
Mix together the mustard, chicken stock, lemon juice, maple syrup, tarragon, salt and pepper in a small dish.
Place a large non-stick skillet over medium-high heat. Add the olive oil.
When the oil is hot and almost smoking add the trout filets skin side down. Reduce the heat to medium and cook for about 5 minutes. Turn and add the mustard sauce mixture.
Cook for another 2 - 3 minutes. Remove the filets to warm plates.
Add the butter to the sauce and swirl. As it melts add the milk and swirl. Cook for about 45 seconds and serve on top of the trout filets.
Serving size: 4 ounces trout with sauce
Amount Per Serving
|Calories 275||Calories from Fat 145|
|% Daily Value|
|Total Fat 16g||25%|
|Saturated Fat 5g||23%|
|Monounsaturated Fat 8g|
|Trans Fat 0g|
|Total Carbohydrates 7g||2%|
|Dietary Fiber 0g||1%|
|Vitamin A 18%||Vitamin C 25%|
|Calcium 5%||Iron 7%|
|Vitamin K 3 mcg||Potassium 488 mg|
|Magnesium 32 mg|