Quick Pan-Seared Trout
with Cucumber, Butternut Squash & Walnut Salad
Cooking time
10 minutes
Servings
2/4
Calories
390 /serving
This clean-eating supper will go swimmingly when you pair pretty pink trout with a seasonal salad and a swoop of tzatziki. Delicate fillets of fresh-water fish need only a couple of minutes per side, and a shower of Greek-style seasonings, to cook to flaky perfection. Warm cubes of sautéed squash, crisp cucumbers and baby greens round out plates with plentiful veg, set off by the nibble of walnuts and a red wine vinaigrette.
We will send you:
- 2 Trout fillets (high-protein serving)
- 120g Baby greens (lettuce mix, baby spinach, kale or arugula)
- 200g Diced butternut squash
- 2 Cucumbers
- 15ml Red wine vinegar
- 25g Chopped walnuts
- 60g Garlic-cucumber yogurt (tzatziki)
- 11g Tapas Time spices (paprika, garlic, salt, roasted garlic, black pepper, sun-dried tomato, tomato, red bell pepper, oregano, mustard, rosemary, sugar, green bell pepper, turmeric, cayenne pepper)
Contains: Trout, Milk, Mustard, Sulphites, Walnuts
You will need:
Medium pan
Large pan (non-stick if possible)
Oil
Salt & pepper (S&P)
Olive oil
Total Fat
17 g
Saturated Fat
3 g
Sodium
1200 mg
Total Carb
23 g
Sugars
10 g
Protein
38 g
Fibre
4 g
Preparation
Sauté the squash
In a medium pan, heat a drizzle of oil on medium. Sauté the squash, 6 to 8 min., until tender; season with ⅓ of the spices and S&P.
Cook the trout
Meanwhile, in a large pan (non-stick if possible), heat a drizzle of oil on medium. Pat the trout* dry with paper towel; season with the remaining spices and S&P. Cook, starting skin-sides down, 1 to 2 min. per side, or until cooked as desired.
Make the salad
Thinly slice the cucumbers. In a large bowl, combine the baby greens, cucumbers, squash, 2 tbsp olive oil (double for 4 portions), the vinegar and S&P.
Plate your dish
Divide the tzatziki between your plates and spread out in a circular motion. Top with the trout and salad. Garnish the salad with the walnuts. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
