Fried trout with spicy kale

Votes: 2

Time: 30 min.
Complexity: easily
Servings: 4

Nutritional value per serving:

Calories 405, total fat 11 G., saturated fats 2 G., proteins 35 G., carbohydrates 41 G., fiber 19 G., cholesterol 94 mg, sodium 503 mg, sugar 0 G.

Pan-fried trout fillet is served with a side of spicy kale and red beans. Before frying, the fish is rubbed with a mixture of Cajun seasoning and brown sugar, which gives the trout a nice, tangy, caramelized crust. This tender fish takes no more than 10 minutes to fry, making it perfect for a quick, delicious dinner after work, but it's also a great dish for a special occasion.

The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.

Ingredients for the recipe:

2 tbsp. l. olive oil
2 stalks celery, finely chopped
5 green onions, thinly sliced (white parts separated from green parts)
2 cloves garlic, finely chopped
2.5 tsp Cajun seasoning
2.5 tsp light brown sugar
2 x 425g cans kidney beans, rinsed
1 can (425 g) canned chopped tomatoes without salt
3 cups frozen kale or mustard greens (about 8 oz.)
Louisiana green hot sauce
4 trout fillets weighing 110-140 g each, remove bones, pat dry with paper towels
Lemon wedges, for serving

Ingredient Substitution Suggestions

We recommend

Recipes with similar ingredients: trout, leafy cabbage, celery, green onions, Kidney beans, pureed tomatoes, hot sauce, brown sugar, Cajun seasoning, lemon

Cooking the dish according to the recipe:

In a medium saucepan, heat 1 tablespoon olive oil over medium-high heat. Add the celery and white parts of the green onions and cook, stirring occasionally, until the vegetables begin to soften, 4 to 5 minutes. Add the garlic and 1 teaspoon each Cajun seasoning and brown sugar and cook, stirring, for 30 seconds.
Add the beans, tomatoes, and 3/4 cup water; bring to a boil and simmer until slightly reduced, 10-12 minutes. Add the kale and simmer until tender, about 5 minutes. Add the remaining green onions and a few drops of Louisiana hot sauce.

Meanwhile, combine the remaining 1.5 teaspoons Cajun seasoning and brown sugar and rub the mixture into the flesh of each fillet. In a large nonstick skillet over medium-high heat, heat 1/2 tablespoon olive oil; add 2 fillets, seasoned side down, and cook without moving until the fish is browned on the bottom, 3 to 4 minutes.
Carefully flip the fillets and cook until firm, another 1 minute. Transfer to plates. Repeat with the remaining 0.5 tablespoons of olive oil and two fillets.
Serve the fish with cabbage and lemon wedges.

Categories:

recipe / Healthy eating / Gluten-free dishes / Healthy dinners / Calorie content of prepared meals / Pan / Dinner / Food Network - recipes / American cuisine

Similar recipes