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Home > Broiled trout with tomato and red onion relish
  

Broiled trout with tomato and red onion relish

Recipe Information

Serves 4
Preparation Time 20 Minutes
Cook Time 15 Minutes
Total Time 35 Minutes
Main Ingredient Trout
Category Seafood
Meal Lunch; Dinner
Type Main Dish
Cuisine American
Cook Method Broiling; Grilling; Saut�ing
Diet Low Calorie; Low Fat; Heart Healthy; Low Cholesterol; Low Carb; High Protein; Gluten Free

Ingredients

  • 3 cups cherry tomatoes, halved

  • 1 teaspoon olive oil 

  • 1/4 cup onion, chopped

  • 1/4 cup balsamic vinegar 

  • 1 teaspoon light molasses 

  • 1 tablespoon lemon zest, grated

  • 1 tablespoon fresh parsley, chopped

  • 1/2 teaspoon salt 

  • 1/4 teaspoon freshly ground black pepper 

  • 1 teaspoon fresh thyme, chopped

  • Four 5-ounce trout fillets 

 

Directions

  • Preheat the broiler (or grill). Position the rack 4 inches from the heat source.

  • Arrange the tomatoes cut side down on a baking sheet lined with aluminum foil or parchment (or baking) paper. Broil (or grill) until the skins wrinkle and begin to brown, about 5 minutes. Set aside and leave the broiler on.

  • In a frying pan, heat the olive oil over medium-high heat. Add the onion and saut� until soft and translucent, about 4 minutes. Add the vinegar and molasses and bring to boil. Reduce the heat to medium and simmer until slightly reduced, about 2 minutes. Add the broiled tomatoes, lemon zest, parsley, 1/4 teaspoon of the salt, and the pepper. Stir to combine. Remove from the heat, set aside, and keep warm.

  • Lightly coat a broiler pan with olive oil cooking spray. Sprinkle the thyme and the remaining 1/4 teaspoon of salt over the fillets and place on the prepared pan. Broil (or grill) until the fish is opaque throughout when tested with the tip of a knife, about 5 minutes. Transfer to warmed individual plates and serve topped with the warm tomato relish.

 

Nutrition (per serving)

  • Calories: 242 cal

  • Total fat: 10g

  • Saturated fat: 2g

  • Monounsaturated fat: 4g

  • Cholesterol: 84mg

  • Sodium: 372mg

  • Potassium: 769mg

  • Carbohydrate: 9g

  • Fiber: 1g

  • Protein: 29g

  • Calcium: 53mg