Trout with Tomato and Olive Salad
A quick pan-seared trout fillet with a bright tomato, olive, and lemon salad. The trout delivers a generous dose of vitamin B12 in one easy Mediterranean dinner.
- Prep
- 10 min
- Cook
- 10 min
- Total
- 20 min
- Servings
- 1
Ingredients
- 140gtrout fillet, skin-on
- 1.5tbspextra-virgin olive oil
- 1mediumripe tomato (about 120g), diced
- 10wholepitted Kalamata olives (about 35g), halved
- 0.25smallred onion (about 20g), thinly sliced
- 1tbspfresh parsley, chopped
- 0.5wholelemon (juice plus a few slices)
- 1pinchsalt
- 1pinchblack pepper
- 0.25tspdried oregano
Instructions
- 01
Pat the trout fillet dry with paper towel and season both sides with a pinch of salt and pepper.
- 02
In a bowl, combine the diced tomato, halved olives, sliced red onion, parsley, oregano, 0.5 tbsp of the olive oil, and the juice of the lemon. Toss gently and set aside to let the flavors mingle.
- 03
Heat the remaining 1 tbsp olive oil in a non-stick pan over medium-high heat. Place the trout skin-side down and cook for 4 minutes until the skin is crisp.
- 04
Flip the fillet and cook for another 2-3 minutes until the flesh is opaque and flakes easily. Add a couple of lemon slices to the pan in the last minute for extra aroma.
- 05
Plate the trout, spoon the tomato-olive salad alongside or over the top, and finish with a final squeeze of lemon. Serve right away.
Nutrition (per serving)
- Calories
- 430kcal
- Protein
- 28g
- Carbs
- 9g
- Fat
- 32g
- Fiber
- 2.5g
- Selenium
- 18mcg
- Zinc
- 1.1mg
- Iron
- 1.3mg
- B12
- 8.4mcg
- Iodine
- 10mcg
- Sodium
- 550mg
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