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Lake trout with cherry tomato, leek and fennel salsa |
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Lake trout is a mild yet flavorful fish that goes well with a savory sauce and these Mediterranean vegetables.
- 1 1/2 lb lake trout (or tilapia)
- 1/4 cup all-purpose flour
- 2 tsp vegetable oil
SALSA
- 2 tsp vegetable oil
- 1 cup thinly sliced fennel bulb
- 1 cup thinly sliced leeks
- 2 cups cherry tomatoes, sliced in half
- 1/3 cup chopped black olives
- 6 rehydrated sun-dried tomatoes, chopped
- 2 Tbsp olive oil
- 1 tsp finely chopped garlic
- 1/2 tsp dried basil
- 1/4 tsp dried oregano
- pinch of pepper
- 1/4 cup chopped fresh basil
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- For the salsa, lightly coat a nonstick skillet with cooking spray, add the oil and set over medium heat. Add the fennel, turn the heat to low and sauté for 15 minutes or until softened. Add the leeks and sauté 5 more minutes. Add the cherry tomatoes and sauté for 3 minutes or until just softened. Add the olives, sun-dried tomatoes, olive oil, garlic, dried basil, oregano and pepper and heat for 1 minute. Set aside.
- Dust the fish with flour. Lightly coat a nonstick skillet with cooking spray, add the oil and sauté fish on medium-high heat for about 8 minutes, turning halfway through or until the fish just starts to flake.
- Spoon the salsa over the fish and garnish with the fresh basil.
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Nutritional Analysis per Serving
| Calories |
268 |
| Protein |
22 g |
| Fat |
14 g |
| Saturated Fat |
2.3 g |
| Carbohydrates |
14 g |
| Cholesterol |
60 mg |
| Sodium |
230 mg |
| Fiber |
2.5 g |
Prep Time: 20 minutes
Cook Time: 30 minutes
Make Ahead: Prepare the salsa early in the day
Serves 6
Nutrition Watch: The omega-3 fatty acids found in trout may help relieve the symptoms of rheumatoid arthritis.
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