Pan-Seared Trout with Plumb Salsa and Shell-Bean Succotash

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Pan-seared Trout

Plum Salsa Recipe:
Serves 4

  • 4 ripe plumbs, diced
  • 1/2 red onion diced
  • 2 cloves garlic minced
  • 1/2-1 jalapeno minced (optional)
  • 1/2 Lime- juiced
  • 1/2 cup cilantro chopped
  • Salt and fresh cracked pepper to taste

Combine all ingredients in bowl and let sit at least 30 minutes.

Succotash Recipe:
Serves 4

  • 1/2 red onion finely chopped
  • 3 cloves of garlic minced
  • 1 1/2 cups of water
  • 1 cups shell beans (also known as cranberry beans) out of the shells
  • 2 cups corn kernels, fresh or frozen
  • 2 cups cherry tomatoes cut in half
  • 2 large handfuls of baby spinach
  • 2 oz of soft goat cheese, such as Chevre
  • Salt and fresh cracked pepper to taste
  • 1 Tbsp extra virgin olive oil

Put the shelled beans in a pot and just cover with water. Simmer on medium-low heat and watch while it cooks, add more water if it starts to get dry. They should take about 30 to 35 minutes until soft.

Note: you can also substitute 2 cups of frozen lima bean if fresh shell beans are not available. Just skip to the next step.

When beans are done, heat large saute pan and add olive oil.  Once the pan is hot, saute onions until they begin to turn translucent and 5-7 minutes. Add garlic and cook another 3 minutes. Add corn, beans (drained) and and tomatoes, reduce heat to a simmer and cook for at least 15 minutes. Add spinach just before serving, gentle stirring until it wilts. Season with salt and fresh cracked pepper to taste.

Pan-Seared Trout:
Serves 4

  • 4 trout filets rinsed and patted dry
  • 1 cup whole wheat flour on a plate
  • 1 tablespoon safflower oil, plus more if needed
  • Salt and fresh cracked pepper to taste

Divide oil between 2 large saute pans over medium-high heat. Lightly dredge trout fillets in flour, and sprinkle both sides with salt and fresh ground pepper. Add to pan and cook 3 minutes on each side. Trout is very delicate, so be careful when flipping. Use a fish spatula if you have one.

To Serve:

Divide succotash amongst 4 plates and top each with 1/2 ounce of crumbled goat cheese. Add trout filet to each plate and top with plum salsa. Serve with slices of whole grain baguette. Enjoy!

Nutritional Facts per serving
Amount Per Serving:        
Succotash     Chevre Trout Salsa
  99 Grams      
FAT   1 4.1 5.1 0.2
SATURATED FAT   0.2   1.5  
CHOLESTEROL   0   0.048 0
SODIUM   0.004   0.03 0.0013
CARBOHYDRATES   19.6 0.36 0 4.8
TOTAL SUGARS   0      
DIETARY FIBER   3.8     0.8
PROTEIN   5 3 17.2 0.5
Chevre 51        
Trout 120        
Salsa 20.3        
Total Calories: 290.3        

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