Salmon Trout with Cucumber Salsa

There are many varieties of trout that are readily available today.  I like either Rainbow or Salmon trout.  It has a delicate and nutty flavour.  It goes well with a flavourful salsa such as this.  It cooks quickly and is a favourite amongst those who don’t like stronger tasting fish.

Health Tip: Rainbow trout are farmed primarily in freshwater ponds where they are more protected from contaminants and fed a fishmeal diet that has been fine-tuned to conserve resources.

Children’s Tip: Children usually enjoy trout due to its milder flavour and soft texture. Remove the skin and red onions and substitute a milder cheese.

Ingredients

1 ½ cup diced baby cucumber with skin
½ cup crumbled feta cheese
½ cup diced red bell pepper
¼ cup diced red onion
2 tsp olive oil
1 Tbsp lemon juice
1 tsp grated lemon zest
1 tsp minced garlic
Salt and pepper
2 Tbsp chopped dill or parsley
1 lb salmon trout or rainbow trout, with skin

  1. In a bowl combine cucumber, feta, red pepper, onion, oil, lemon juice, zest, garlic, salt and pepper and dill.  Place on serving dish.
  2. In a large skillet pan, sprayed with vegetable oil, sauté fish skin side down on high heat for about 3 minutes, just until skin is crispy.  Turn over and cook on a medium high heat just until fish is flaky and cooked.
  3. Place fish skin side up over cucumber salsa.

Prep Time: 10 minutes
Cook Time: 5 minutes

Nutritional information per serving, makes 4 servings.

Calories 207
Carbohydrates 4.4g
Fibre 1.2g
Protein 24g
Fat 9.9g
Saturated Fat 3.2g
Cholesterol 65mg
Sodium 359mg

 

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