4
1 rating

Mountain Trout with Celery, Leek, and Fennel Compote

TK

4
Servings
653
Calories Per Serving

Ingredients

  • 4 trout fillets, skin on
  • 2 Cups all-purpose flour
  • 1 Cup diced leeks, greens removed, washed
  • 1 Cup diced fennel
  • 1 Cup diced celery
  • 2 cloves garlic, peeled
  • 1/2 Cup olive oil
  • 2 Tablespoons unsalted butter
  • 1/4 Cup white wine
  • Salt and pepper, to taste

Directions

Heat a medium-sized, heavy-bottom casserole for 2 minutes over medium heat. Add ½ of the olive oil and heat for 20-30 seconds. Add the diced fennel, leeks, and celery. Add a pinch of salt and the fresh garlic cloves. Sauté the vegetable mixture for 3-4 minutes and then lower the flame. Cook the vegetable mixture gently until the vegetables soften, approximately 20 minutes. Stir the vegetables every 5 minutes or so. 

Season the trout fillets with salt and pepper and dredge in flour. Heat a large skillet over medium flame for 2-3 minutes. Add the remaining olive oil. Place the trout in the pan skin side down and sauté both sides until golden brown, about 3-4 minutes a side. Remove the trout to a paper towel and then to serving plates. Pour out the extra oil and add the wine to the hot pan. Let it boil a bit and add the butter. Spoon the butter and wine reduction from the hot pan onto the cooked trout. Spoon some of the cooked vegetables as a garnish.

Nutritional Facts
Servings4
Calories Per Serving653
Total Fat38g59%
Sugar2gN/A
Saturated9g43%
Cholesterol62mg21%
Protein23g46%
Carbs52g17%
Vitamin A159µg18%
Vitamin B123µg57%
Vitamin B60.4mg18%
Vitamin C9mg15%
Vitamin D13µg3%
Vitamin E6mg32%
Vitamin K114µg100%
Calcium63mg6%
Fiber3g13%
Folate (food)44µgN/A
Folate equivalent (total)207µg52%
Folic acid96µgN/A
Iron4mg21%
Magnesium50mg12%
Monounsaturated23gN/A
Niacin (B3)8mg42%
Phosphorus274mg39%
Polyunsaturated5gN/A
Potassium579mg17%
Riboflavin (B2)0.4mg24.5%
Sodium565mg24%
Thiamin (B1)0.6mg40.1%
Trans0.3gN/A
Zinc0.9mg6.3%