Trout Fillets and White Bean Sauté
Crispy-skinned pan-fried trout served on a bed of white beans and spinach makes a healthful and elegant entrée.
Prep
10 m.
Makes
6 servings
Cook
20 m.
Ingredients
Cannellini Bean Sauté:
1 tbsp (15 mL)
olive oil
2
cloves garlic, minced
1/2 tsp (2 mL)
hot pepper flakes
1 can (19 oz/540 mL)
cannellini beans, drained and rinsed
1/2 cup (125 mL)
Nanny Hudson’s Homestyle Relish
8 cups (2 L)
fresh baby spinach
1/4 tsp (1 mL)
each salt and pepper
Fish:
6
skin-on trout fillets (about 4 oz/125 g each)
Pinch
salt and pepper
3 tbsp (45 mL)
olive oil, divided
3 tbsp (45 mL)
butter, divided
Directions
- 1 Cannellini Bean Sauté: Heat olive oil in large skillet set over medium-high heat; cook garlic and hot pepper flakes for 1 minute. Add beans and relish; sauté for about 5 minutes or until beans are slightly softened. Add spinach; sauté for about 2 minutes or until wilted. Season with salt and pepper.
- 2 Fish: Season trout with salt and pepper. Heat large skillet over medium-high heat; when pan is hot, add one-third of the olive oil and butter. When foam subsides, place two trout fillets, skin side down, in pan; cook for about 5 minutes or until skin is crispy. Turn fish over; cook for 1 to 2 minutes or until fish is opaque but still slightly translucent in the middle. Transfer to plate; cover and keep warm. Repeat with remaining olive oil, butter and trout. Serve trout fillets over bean sauté.
Tips
- 1 You can use two larger trout fillets instead of four if desired
Nutritional Information per Serving (1/6 recipe)
Calories: 440| Fat: 23g | Cholesterol: 85mg | Sodium: 530mg | Carbohydrates: 24g | Sugar: 6g | Dietary Fibre: 6g| Protein: 33g
*Some ingredients used in the analysis do not provide potassium information, so the potassium mg per serving may be undervalued.
