Cornmeal-Crusted Trout with Warm Tomato and Tarragon Salsa

Dairy Free
Very Healthy
Health score
100%
Cornmeal-Crusted Trout with Warm Tomato and Tarragon Salsa
45 min.
4
886kcal

Suggestions


Indulge in the vibrant flavors of our Cornmeal-Crusted Trout with Warm Tomato and Tarragon Salsa, a delightful dish that's sure to impress your friends and family. This recipe brings together the delicate taste of fresh trout—a true catch of the day—with a crunchy, golden cornmeal crust that offers an exciting texture contrast. Perfectly seasoned, each bite of the fish melts in your mouth, while the warm tomato and tarragon salsa adds a burst of freshness and zest.

Not only is this dish a feast for the eyes, but it also boasts a remarkable health score of 100, making it an excellent choice for those seeking a nutritious meal without sacrificing flavor. Packed with wholesome ingredients and brimming with colors, it caters to various dietary preferences by being completely dairy-free and incredibly healthy. With its bright and aromatic salsa, this recipe captures the essence of summertime dining, inviting you to savor the warmth of the season in every bite.

Whether you're preparing a cozy lunch or a dazzling dinner, this Cornmeal-Crusted Trout will elevate your meal to new heights. Ready in just 45 minutes and perfect for a crowd of four, it strikes the ideal balance between simplicity and gourmet appeal. So grab your skillet and get ready to delight your taste buds with this sensational dish.

Ingredients

  • 0.5 cup flour 
  • tablespoon ancho chili powder 
  • tablespoons bottled clam juice 
  • tablespoon tarragon fresh chopped
  •  garlic clove minced
  • teaspoons honey 
  • tablespoons juice of lemon fresh
  • tablespoons olive oil 
  • 0.3 cup pumpkin seeds shelled lightly toasted (pepitas)
  • 0.5 cup onion red chopped
  • teaspoon salt 
  • teaspoons serrano chiles minced seeded
  • 48 ounce trout whole
  • 0.3 cup cornmeal yellow
  • 1.5 pounds tomatoes red yellow seeded cut into 1/2-inch pieces (preferably vine-ripened)

Equipment

  • frying pan
  • paper towels
  • whisk
  • baking pan

Directions

  1. Whisk flour, cornmeal, chili powder, and salt in 13x9x2-inch baking dish to blend. Pat trout dry with paper towels.
  2. Sprinkle trout cavities with salt and pepper. Coat trout with cornmeal mixture.
  3. Heat 2 tablespoons oil in each of 2 heavy large skillets over medium-high heat.
  4. Add 2 trout to each skillet and cook until trout are opaque in center and crisp on outside, about 4 minutes per side.
  5. Transfer trout to plates.
  6. Wipe out 1 skillet, then heat remaining 2 tablespoons oil in skillet over medium-high heat.
  7. Add onion, garlic, and serrano chili. Sauté until onion is tender, about 2 minutes.
  8. Add tomatoes, clam juice, lemon juice, and honey. Cook just until liquids begin to simmer, about 2 minutes.
  9. Remove skillet from heat. Stir in tarragon. Season salsa to taste with salt and pepper.
  10. Spoon salsa over trout.
  11. Sprinkle with pumpkin seeds and serve.
  12. *Ancho chili powder is available in the spice section of most supermarkets.

Nutrition Facts

Calories886kcal
Protein35.2%
Fat48.26%
Carbs16.54%

Properties

Glycemic Index
83.19
Glycemic Load
17.13
Inflammation Score
-8
Nutrition Score
53.831304094066%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.02mg
Luteolin
0.07mg
Isorhamnetin
1mg
Kaempferol
0.21mg
Myricetin
0.06mg
Quercetin
4.66mg

Nutrients percent of daily need

Calories:885.96kcal
44.3%
Fat:47.32g
72.79%
Saturated Fat:7.47g
46.71%
Carbohydrates:36.5g
12.17%
Net Carbohydrates:32.06g
11.66%
Sugar:4.79g
5.33%
Cholesterol:197.31mg
65.77%
Sodium:874.59mg
38.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:77.65g
155.31%
Vitamin B12:26.5µg
441.74%
Manganese:3.73mg
186.62%
Phosphorus:1014.95mg
101.49%
Vitamin B1:1.46mg
97.53%
Vitamin B3:19.25mg
96.24%
Vitamin D:13.27µg
88.45%
Vitamin B2:1.35mg
79.63%
Selenium:51.11µg
73.01%
Vitamin B5:7.05mg
70.48%
Potassium:1914.57mg
54.7%
Vitamin B6:1.03mg
51.39%
Copper:0.98mg
48.78%
Iron:8.58mg
47.68%
Magnesium:149.66mg
37.42%
Folate:142.61µg
35.65%
Vitamin E:4.65mg
31%
Vitamin C:24.31mg
29.47%
Zinc:3.8mg
25.34%
Calcium:208.76mg
20.88%
Vitamin A:888.07IU
17.76%
Fiber:4.44g
17.75%
Vitamin K:15.71µg
14.96%
Source:Epicurious