Fried trout with spicy kale topcook.tomathouse.com
Ingredients:
- 2 tbsp. l. olive oil
- 2 stalks celery, finely chopped
- 5 green onions, thinly sliced (white parts separated from green parts)
- 2 cloves garlic, finely chopped
- 2.5 tsp Cajun seasoning
- 2.5 tsp light brown sugar
- 2 x 425g cans kidney beans, rinsed
- 1 can (425 g) canned chopped tomatoes without salt
- 3 cups frozen kale or mustard greens (about 8 oz.)
- Louisiana green hot sauce
- 4 trout fillets weighing 110-140 g each, remove bones, pat dry with paper towels
- Lemon wedges, for serving
Preparation:
- In a medium saucepan, heat 1 tablespoon olive oil over medium-high heat. Add the celery and white parts of the green onions and cook, stirring occasionally, until the vegetables begin to soften, 4 to 5 minutes. Add the garlic and 1 teaspoon each Cajun seasoning and brown sugar and cook, stirring, for 30 seconds.
- Add the beans, tomatoes, and 3/4 cup water; bring to a boil and simmer until slightly reduced, 10-12 minutes. Add the kale and simmer until tender, about 5 minutes. Add the remaining green onions and a few drops of Louisiana hot sauce.
- Meanwhile, combine the remaining 1.5 teaspoons Cajun seasoning and brown sugar and rub the mixture into the flesh of each fillet. In a large nonstick skillet over medium-high heat, heat 1/2 tablespoon olive oil; add 2 fillets, seasoned side down, and cook without moving until the fish is browned on the bottom, 3 to 4 minutes.
- Carefully flip the fillets and cook until firm, another 1 minute. Transfer to plates. Repeat with the remaining 0.5 tablespoons of olive oil and two fillets.
- Serve the fish with cabbage and lemon wedges.
Nutritional value per serving: Calories 405, Total Fat 11g, Saturated Fat 2g, Protein 35g, Carbohydrates 41g, Fiber 19g, Cholesterol 94mg, Sodium 503mg, Sugars 0g. |