Trout with Sweet Corn Sauce

Gluten Free
Health score
34%
Trout with Sweet Corn Sauce
45 min.
2
550kcal

Suggestions

There is something truly magical about the way buttery, caramelized sweet corn transforms into a velvety, golden sauce that perfectly complements the delicate, flaky texture of whole trout. This gluten-free masterpiece is not just a meal; it is a celebration of summer flavors captured on your plate, ready to be enjoyed in under 45 minutes. The secret lies in the technique: first, you coax the corn kernels to turn a deep, appetizing brown in hot butter, then simmer them in chicken broth until tender before blending them into a silky smooth puree. A splash of rich whipping cream and a generous amount of fresh tarragon elevate this simple mixture into an elegant sauce that coats the fish with every bite.

What makes this recipe stand out is the use of a large whole trout, butterflied and cooked skin-side down. This method ensures the skin becomes crisp and golden while the flesh stays moist and succulent, absorbing the savory notes of the basting oil. The contrast between the crunchy skin, the tender meat, and the creamy corn sauce creates a symphony of textures that will delight any diner. The fresh tarragon leaves scattered over the top add a bright, anise-like aroma that cuts through the richness of the fat, balancing the dish perfectly.

Whether you are hosting a dinner party or simply treating yourself to a luxurious lunch, this Trout with Sweet Corn Sauce offers a sophisticated flavor profile that feels both comforting and refined. With a satisfying caloric content of 550 kcal per serving, it provides a hearty main course packed with protein and healthy fats. It is a dish that proves you do not need complex, time-consuming steps to create restaurant-quality food. Just gather your ingredients, trust the process, and watch as the aroma of toasted corn and fresh herbs fills your kitchen, inviting everyone to the table for a memorable culinary experience.

Ingredients

  • 0.3 teaspoon pepper black divided freshly ground
  • tablespoon butter 
  • 1.3 cups corn kernels fresh (from 2 or 3 ears)
  • 0.5 tsp kosher salt divided
  • 0.5 cup chicken broth reduced-sodium
  • tablespoons olive oil 
  • tablespoon tarragon fresh whole coarsely chopped
  • 12 oz trout whole with backbone, pin bones, and head removed
  • tablespoon whipping cream 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • sieve
  • blender
  • microwave
  • kitchen scissors

Directions

  1. In a medium nonstick frying pan over medium-high heat, cook corn in butter, stirring often, until corn begins to turn brown, 2 to 3 minutes. Spoon 2/3 cup into a small saucepan. Set aside frying pan with remaining corn.
  2. Add broth to saucepan and bring to a boil over high heat. Lower heat and simmer, covered, until corn is tender, about 10 minutes. Pure mixture in a blender, then rub through a fine strainer into a microwave-safe bowl, discarding hulls. Stir in cream. Season with 1/4 tsp. salt and 1/8 tsp. pepper; set aside.
  3. Open up trout and season on both sides with remaining 1/4 tsp. salt and 1/8 tsp. pepper.
  4. Heat the oil in a large nonstick frying pan over medium-high heat. Protecting hands, carefully add fish skin side down (it will spatter) and cook, occasionally basting flesh with oil, until skin is well browned and crisp, 3 to 4 minutes. Reduce heat to low and continue cooking and basting until flesh is no longer pink, 3 to 5 more minutes.
  5. Rewarm corn kernels in frying pan over medium-high heat and stir in chopped tarragon. Microwave corn sauce to rewarm.
  6. Cut trout in half with scissors.
  7. Spoon sauce onto 2 plates and arrange a trout half on each, discarding oil in pan. Mound corn on fish and scatter with tarragon leaves. Season with more salt to taste.

Nutrition Facts

Calories550kcal
Protein28.94%
Fat56.94%
Carbs14.12%

Properties

Glycemic Index
76
Glycemic Load
1.08
Inflammation Score
-7
Nutrition Score
31.850000008293%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg

Nutrients percent of daily need

Calories:549.52kcal
27.48%
Fat:35.47g
54.56%
Saturated Fat:9.68g
60.49%
Carbohydrates:19.79g
6.6%
Net Carbohydrates:17.65g
6.42%
Sugar:5.97g
6.64%
Cholesterol:122.18mg
40.73%
Sodium:750.65mg
32.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.57g
81.14%
Vitamin B12:13.33µg
222.22%
Manganese:1.91mg
95.38%
Phosphorus:532.47mg
53.25%
Vitamin B3:10.39mg
51.95%
Vitamin B1:0.75mg
49.78%
Vitamin D:6.75µg
45.03%
Vitamin B2:0.69mg
40.74%
Vitamin B5:3.98mg
39.8%
Selenium:22.44µg
32.06%
Potassium:1027.57mg
29.36%
Vitamin B6:0.52mg
25.91%
Iron:4.39mg
24.41%
Copper:0.43mg
21.36%
Magnesium:84.8mg
21.2%
Vitamin E:2.65mg
17.69%
Folate:70.32µg
17.58%
Vitamin A:699.97IU
14%
Calcium:125.42mg
12.54%
Zinc:1.76mg
11.76%
Vitamin C:8.81mg
10.68%
Vitamin K:10.01µg
9.53%
Fiber:2.13g
8.54%
Source:My Recipes