French · Dinner
Trout and Herb Stew
A light French country stew of pan-seared trout fillet gently finished in a white wine and fish stock broth with leeks, carrots, and a bouquet of fresh parsley, thyme and tarragon, enriched with a touch of cream and butter, served with boiled potatoes or crusty bread.
$8
15 minsPrep
20 minsCook
35 minsTotal
MediumLevel
Nutrition per serving
486Calories
39.8gProtein
29.5gFat
9.9gCarbs
3.6gSugar
1.4gFiber
432mgSodium
161mgChol
12.1gSat Fat
870mgPotassium
85mgCalcium
2.1mgIron
6.8mcgVitamin B12
8.5mgVitamin C
gluten-free
protein-rich
low-carb
herb-salt
hidden-gems
gluten-free
Instructions
1
Prep
Pat the trout fillet dry, season both sides lightly with salt and pepper. Slice the leek, carrot and shallot into thin rounds on a cutting board.
2
Sear
Heat olive oil in a wide sauté pan over medium-high heat and sear the trout skin-side down for 2 minutes until crisp, then flip and sear 1 minute more; remove to a plate.
3
Simmer
Add butter, leek, carrot and shallot to the pan over medium heat and sweat 4 minutes until translucent. Stir in garlic, cook 30 seconds, then deglaze with wine, scraping the base. Add fish stock, simmer 5 minutes until carrot is tender. Stir in heavy cream and simmer 3 minutes over medium-low heat until it coats the back of a spoon.
4
Plate
Return the seared trout to the pan and warm through over low heat for 2 minutes. Transfer trout and vegetables to a shallow bowl, ladle herb broth around it, and scatter parsley, thyme and tarragon over the top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g trout fillet, skin on
- 1 tbsp1 tbsp olive oil
- 11 leek
- 11 carrot
- 22 small shallot
- 2 clove2 clove garlic
- 2/3 cup160ml dry white wine
- 1 cup240ml fish stock
- 4 tbsp60ml heavy cream
- 1 tbsp1 tbsp butter
- 2 tsp2 tsp fresh parsley
- 1 tsp1 tsp fresh thyme leaves
- 1 tsp1 tsp fresh tarragon
- 2 pinch2 pinch salt
- 2 pinch2 pinch black pepper
