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Pan-Seared Trout with Melon Salsa
Pan-Seared Trout with Melon Salsa

Pan-Seared Trout with Melon Salsa

30 Min(s)
30 Min(s) Prep
Add a punch of flavor to your pan-seared trout with this Pan-Seared Trout with Melon Salsa recipe. We take this classic recipe to the next level by topping the fish with sweet and spicy salsa and sweet cantaloupe. You won't be able to resist the flavor.
What You Need
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8 servings
Original recipe yields 8 servings
2 cups chopped cantaloupe
1 cucumber, seeded, chopped
1/2 cup thinly sliced red onions
1/4 cup chopped fresh cilantro
1 habanero chile, seeded, finely chopped
Juice from 1 lime
1/4 cup dry bread crumbs
4 rainbow trout (2-1/2 lb.), butterflied
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Let's Make It
1
Combine first 7 ingredients. Refrigerate until ready to serve.
2
Mix cheese and bread crumbs in shallow dish. Brush flesh sides of fish with mayo; dip in cheese mixture.
3
Heat large heavy skillet on high heat; spray with cooking spray. Place 2 fish, coated sides down, in skillet; cook 2 to 3 min. on each side or until fish flakes easily with fork. Transfer to platter; cover to keep warm. Repeat with remaining fish, carefully wiping skillet with paper towels between batches.
4
Cut fish in half; serve topped with cucumber mixture.
Kitchen Tips
Tip 1
How to Buy Whole Trout
Look for fresh trout with a firm texture, moist appearance and fresh mild smell. Whole fish should have clear bright eyes and red to bright pink gills. Store in the coldest part of the refrigerator up to 2 days. Ask your vendor to scale, bone and butterfly the trout for you.
Tip 2
Serving Suggestion
Serve with a steamed green vegetable, such as broccoli, and glass of fat-free milk.
Tip 3
Substitute
Prepare using your favorite fish, such as whitefish or red snapper.
Nutrition
Calories
270
Calories From Fat
0
% Daily Value*
Total Fat 15g
19%
Saturated Fat 3g
15%
Trans Fat 0g
Cholesterol 65mg
22%
Sodium 280mg
12%
Total Carbohydrates 9g
3%
Dietary Fibers 1g
4%
Sugars 5g
10%
Protein 23g
46%
Vitamin A
35%
Vitamin C
25%
Calcium
6%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet.
servings
8 servings
* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.
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