Good News: Clark Frasier serves his sautéed trout—a good source of omega-3-rich protein—with a chunky citrus-olive relish. "Mark [Gaier] and I prefer lighter sauces with bright flavors—like relishes and chutneys—over creamy ones, especially at home."
More Healthy Fish Recipes
2 navel oranges
1 small lemon
1 teaspoon finely grated orange zest
1/2 teaspoon finely grated lemon zest
1/4 cup pitted green olives, thinly sliced
2 tablespoons chopped parsley
1 teaspoon minced garlic
1/4 cup extra-virgin olive oil
2 tablespoons red wine vinegar
Salt and freshly ground pepper
1 tablespoon vegetable oil
Four 6-ounce trout fillets, skinned
All-purpose flour, for dusting
How to Make It
Using a sharp knife, peel the bitter white pith from the oranges and lemon; be sure to remove all of the pith. Working over a bowl, cut in between the membranes to release the sections. Add the grated orange and lemon zests, olives, parsley, garlic, olive oil and vinegar. Season with salt and pepper and toss gently.
In a large nonstick skillet, heat the vegetable oil. Season the trout fillets with salt and pepper and dust with flour. Add the trout to the skillet and cook over moderately high heat until browned on the bottom, about 2 minutes. Turn the fillets, reduce the heat to moderate and cook until just white throughout, about 3 minutes. Transfer the fillets to plates or a platter, spoon the relish on top and serve.
One Serving: 479 cal, 30 gm fat, 4.6 gm sat fat, 16 gm carb, 2.9 gm fiber.
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