Rainbow Trout The East Indian Way

Prep Time
Cook Time
Ready In

"This is a great way to enjoy rainbow trout."

Original recipe yields 2 servings


  • Serving Size: 1 (252.6 g)
  • Calories 248.3
  • Total Fat - 10.7 g
  • Saturated Fat - 2.9 g
  • Cholesterol - 65.9 mg
  • Sodium - 148.5 mg
  • Total Carbohydrate - 15.9 g
  • Dietary Fiber - 5.3 g
  • Sugars - 3.9 g
  • Protein - 26.2 g
  • Calcium - 148 mg
  • Iron - 5.1 mg
  • Vitamin C - 59.7 mg
  • Thiamin - 0.5 mg

Step by Step Method

Step 1

Pat the fillet dry and place on a plate, skin side up.

Step 2

With a sharp knife cut slits in the skin about a half inch apart, just deep enough to see the flesh, being careful not to cut through the fish.

Step 3

Season both sides of the fillet lightly with sea salt and drizzle with the juice of half a lemon; set aside.

Step 4

Grind the fennel seed with a mortar and pestle, add the clove garlic, chopped onion, 1/2 tablespoon of the coconut oil, Indian Masala, kosher salt and ground cumin; mash into a thick paste.

Step 5

Rub this paste over the fish and place in the refrigerator for 10 minutes.

Step 6

Melt enough coconut oil to coat the bottom of a skillet over medium-high heat; place the fish skin side down in the skillet and cook for five minutes shaking the skillet every so often so the fish doesn’t stick, turn over and cook for a few more minutes until the fish flakes when poked with a fork, this will depend on the thickness of the fish.

Step 7

Serve with the remainder of the lemon.

Step 8


Tips & Variations

No special items needed.

1 Reviews


Very good fish - we used red trout but followed the directions as written for a very good dinner - served with pineapple. Thanks for sharing!


review by:
(12 Jun 2015)