Tomato Basil Rainbow Trout

2
Servings
5m
Prep Time
8m
Cook Time
13m
Ready In


"This tasty trout recipe is easy and quick to put together and tastes delicious. I like to serve this with rice to absorb the sauce. Make sure you use fresh ingredients for this as canned tomatoes and dried basil will not taste as good."

Original recipe yields 2 servings
OK

Nutritional

  • Serving Size: 1 (355.3 g)
  • Calories 271.6
  • Total Fat - 12 g
  • Saturated Fat - 2.2 g
  • Cholesterol - 68.8 mg
  • Sodium - 66.2 mg
  • Total Carbohydrate - 21 g
  • Dietary Fiber - 6.2 g
  • Sugars - 5.8 g
  • Protein - 26.8 g
  • Calcium - 172 mg
  • Iron - 2.3 mg
  • Vitamin C - 118.1 mg
  • Thiamin - 0.2 mg

Step 1

Drizzle a bit of cooking oil in a medium skillet and add the tomato, basil and garlic.

Step 2

Cook over medium-high heat, stirring frequently until tomato has fallen apart into a sauce, about 6 to 8 minutes.

Step 3

Meanwhile, pour just enough cooking oil to cover the bottom of a large non-stick skillet; bring to medium-high heat.

Step 4

Season the flesh part of the fish generously with salt and pepper and place in the skillet, flesh side down and cook until nicely browned, shaking the pan a few time so the filet doesn't stick, about 3 to 4 minutes, then gently flip the fish over and cook for another 2 to 3 minutes until fish starts to flake when poked with a fork. (The cook time will depend on the thickness of the fish filet)

Step 5

Mix the parmesan cheese in the tomato basil mixture, divide the fish into two portions and spoon the sauce over.

Step 6

Squeeze the juice of each lemon wedge over each fish portion.

Step 7

Enjoy!

Tips & Variations


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