Panfried Trout with Braised Peas

11 35 374
Ingredients Minutes Calories
Prep Cook Servings
10 min 25 min 4
Panfried Trout with Braised Peas
Health Highlights


1 tbsp Butter, salted
1 cup Chicken broth (stock)
2 tbsp Extra virgin olive oil (for frying)
2 clove(s) Garlic (minced)
1 medium Lemon
1/2 cup Mint, fresh (finely chopped)
1/2 tsp Salt and pepper (to taste)
1/2 cup Slivered almonds
2 cup whole Snow peas, raw
4 fillet (3 oz) Trout (with skin)
1 small Yellow onion (finely sliced)


1. Heat a deep-sided frypan over a medium-high heat.

2. Add olive oil, onion and garlic and cook until the onion begins to soften and the garlic becomes aromatic.

3. Pour in the chicken stock and bring to the boil, then as soon as it is bubbling away, add the peas. 

4. While the peas are cooking, heat a second pan over a medium heat and season the trout fillets lightly with salt and pepper.

5. Cook the fillets skin-side down until the skin is brown and crispy. Turn and cook for only a few seconds on the other side.

6. At the same time, simmer the peas until the stock is reduced and they are just cooked.

7. Toss in the knob of butter and swirl the pan until the butter has emulsified with the chicken stock to make a creamy sauce.

8. Add the chopped mint to the pan, give it one more swirl and then taste-test the seasoning, finishing with a big squeeze of lemon juice.

9. Transfer the trout fillets to serving plates and top with the buttery, braised peas and toasted almonds.



is a great source of protein and Omega 3 fatty acids which help to decrease inflammation in the body

Nutrition Facts

Per Portion

Calories 374
Calories from fat 203
Calories from saturated fat 40
Total Fat 22.6 g
Saturated Fat 4.5 g
Trans Fat 0.1 g
Polyunsaturated Fat 3.9 g
Monounsaturated Fat 13.0 g
Cholesterol 58 mg
Sodium 252 mg
Potassium 647 mg
Total Carbohydrate 21.2 g
Dietary Fiber 4.1 g
Sugars 14.7 g
Protein 23.5 g

Dietary servings

Per Portion

Fruit 0.3
Meat 1.0
Meat Alternative 0.4
Vegetables 1.3

Energy sources


Meal Type(s)