Pan Fried Rainbow Trout with Roasted Morels and Shell Pea-Mint Sauce

Try this recipe for a Pan Fried Rainbow Trout with Roasted Morels and Shell Pea-Mint Sauce for dinner
Pan Fried Rainbow Trout with Roasted Morels and Shell Pea-Mint Sauce

Tom Thulen

Pan Fried Rainbow Trout with Roasted Morels and Shell Pea-Mint Sauce

During a cold snap in January, 2014, it was reported that the temperature in Duluth, Minnesota was colder than the surface of Mars. Imagine having to go to Mars to warm up! In spring, when Minnesotans begin to emerge from hibernation, we welcome our early season vegetable crops with a joy that only the frostbitten can truly appreciate.

This colorful dish celebrates our state mushroom, with first-of-the-season peas and mint. A small amount of butter adds rich flavor, while grapeseed oil prevents the butter from burning. The bright green sauce is so delicious that I often serve it to vegans as a vibrant spring soup. Try it with any white fish.

This recipe is courtesy of Heartland: Farm-Forward Dishes from the Great Midwest cookbook by Lenny Russo and Burgess Lea Press.

6
Servings
570
Calories Per Serving
Deliver Ingredients

Ingredients

For the trout:

  • 1  Cup  fresh morels
  • 1  Tablespoon  sunflower oil
  • 1/2  Teaspoon  sea salt
  • 1/4  Teaspoon  freshly ground black pepper
  • 1/2  Cup  flour
  • 1/2  Teaspoon  sea salt
  • 1/4  Teaspoon  freshly ground white pepper
  • 8-ounce rainbow trout filets, pin bones removed
  • 1  Tablespoon  grapeseed oil
  • 1  Tablespoon  unsalted butter
  • Shell Pea-Mint Sauce (see below)

For the shell-pea mint sauce:

  • 1  Cup  shell peas, shucked
  • 2  Cups  vegetable stock
  • 1  Cup  extra-virgin olive oil
  • 1/2  Cup  fresh mint leaves
  • 1/2  Cup  fresh Italian parsley leaves
  • 2  Teaspoons  sea salt
  • 1/2  Teaspoon  freshly ground white pepper

Directions

For the trout:

Preheat oven to 350 degrees F. On a small baking sheet, toss the morels with the oil, salt and pepper. Roast until tender, about 5 minutes.

In flat bowl, combine the flour, salt and pepper.  Dust the trout on both sides in the seasoned flour. Heat the oil in a large skillet over moderately high heat and add the butter. When it melts, carefully add the trout filets. Cook, turning once, for about 2 minutes per side. To serve, spoon warm pea sauce on the plate, top with trout and a few morels.

For the shell-pea mint sauce:

Blanch the peas in salted boiling water until tender, about 3 minutes. Shock in a bowl of ice water bath, then drain and transfer to a blender or food processor. Add the Court Bouillon, olive oil, mint, parsley, salt and pepper. Blend on high speed until smooth and creamy.

Nutritional Facts

Total Fat
49g
70%
Sugar
3g
3%
Saturated Fat
32g
100%
Cholesterol
61mg
20%
Carbohydrate, by difference
26g
20%
Protein
8g
17%
Vitamin A, RAE
298µg
43%
Vitamin C, total ascorbic acid
32mg
43%
Vitamin K (phylloquinone)
489µg
100%
Calcium, Ca
159mg
16%
Choline, total
47mg
11%
Fiber, total dietary
3g
12%
Folate, total
91µg
23%
Iron, Fe
4mg
22%
Magnesium, Mg
56mg
18%
Manganese, Mn
1mg
56%
Niacin
1mg
7%
Pantothenic acid
1mg
20%
Phosphorus, P
131mg
19%
Selenium, Se
12µg
22%
Sodium, Na
460mg
31%
Water
82g
3%
Zinc, Zn
1mg
13%

Trout Shopping Tip

A fresh fish should not smell fishy nor have milky, opaque eyes; it should have bright red gills, firm flesh, and a tight anal cavity.

Trout Cooking Tip

Whole fish should be stored upright in ice in the refrigerator.

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