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
- In a bowl combine cucumber, feta, red pepper, onion, oil, lemon juice, zest, garlic, salt and pepper and dill. Place on serving dish.
- 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.
- 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
