Sea trout with scallop coral sauce from www.jonfellchef.net
Sea Trout Recipe: A Delicious and Healthy Dish Sea trout is a type of fish that can be found in cold waters, including the Atlantic Ocean and the Baltic Sea. It is a delicious and healthy fish that is low in fat and high in protein. In this article, we will show you how to make a delicious sea trout recipe that is easy to prepare and full of flavor. Ingredients: For the sea trout: - 4 sea trout fillets - 2 tablespoons of olive oil - salt and pepper to taste For the sauce: - 2 tablespoons of butter - 1 tablespoon of all-purpose flour - 1 cup of chicken stock - 1/4 cup of heavy cream - 1 tablespoon of chopped fresh dill - salt and pepper to taste For the side dish: - 2 cups of cooked quinoa - 1/2 cup of chopped fresh parsley - 1/2 cup of chopped fresh cilantro - 1/4 cup of chopped fresh mint - 1/4 cup of chopped fresh chives - 2 tablespoons of olive oil - 2 tablespoons of lemon juice - salt and pepper to taste Instructions: 1. Preheat the oven to 400°F. 2. Season the sea trout fillets with salt and pepper. 3. Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. 4. Add the sea trout fillets to the skillet and cook for 2-3 minutes on each side, until they are golden brown. 5. Transfer the sea trout fillets to a baking dish and bake in the oven for 10-12 minutes, until they are cooked through. 6. While the sea trout is cooking, prepare the sauce. Melt 2 tablespoons of butter in a small saucepan over medium heat. 7. Add 1 tablespoon of all-purpose flour and whisk until it is well combined. 8. Gradually add 1 cup of chicken stock, whisking constantly, until the sauce is smooth. 9. Add 1/4 cup of heavy cream and continue whisking until the sauce is thickened. 10. Stir in 1 tablespoon of chopped fresh dill and season with salt and pepper to taste. 11. In a separate bowl, mix together 2 cups of cooked quinoa, 1/2 cup of chopped fresh parsley, 1/2 cup of chopped fresh cilantro, 1/4 cup of chopped fresh mint, and 1/4 cup of chopped fresh chives. 12. Drizzle 2 tablespoons of olive oil and 2 tablespoons of lemon juice over the quinoa mixture and season with salt and pepper to taste. 13. Serve the sea trout fillets with the sauce and the quinoa mixture on the side. Nutrition: This sea trout recipe is a healthy and nutritious meal that is low in fat and high in protein. One serving of sea trout (approximately 4 ounces) contains approximately 150 calories, 25 grams of protein, and 5 grams of fat. The quinoa mixture is also a healthy addition, providing additional fiber and nutrients. One serving of the quinoa mixture (approximately 1 cup) contains approximately 200 calories, 6 grams of protein, and 7 grams of fat. Conclusion: This sea trout recipe is a delicious and healthy dish that is easy to prepare and full of flavor. The sea trout fillets are cooked to perfection and served with a creamy dill sauce that complements the fish perfectly. The quinoa mixture is a healthy and nutritious side dish that provides additional fiber and nutrients. This recipe is perfect for a dinner party or a family meal, and it is sure to impress your guests with its delicious flavor and healthy ingredients.
