Rainbow Trout Provencale

This Rainbow Trout Provencale is a quick and elegant meal that brings the fresh flavors of the French Riviera to your dinner table. Tender trout fillets are gently cooked atop a aromatic bed of julienne vegetables, garlic, and fennel seeds, creating a naturally flavorful broth. The addition of dry vermouth and tomato paste adds depth and richness, while fresh parsley provides a vibrant finish. It is an excellent choice for weeknight dinners when you want something sophisticated yet simple to prepare. The dish is light enough for a summer evening but substantial enough to satisfy any appetite. Serve with crusty bread to soak up the delicious sauce.

Cooking Method: Microwave

Cuisine: French

Courses: Main Courses

Difficulty: Intermediate

Servings: 4

Calories: 107.5

Dietary: Gluten-free

Description

This Rainbow Trout Provencale is a quick and elegant meal that brings the fresh flavors of the French Riviera to your dinner table. Tender trout fillets are gently cooked atop a aromatic bed of julienne vegetables, garlic, and fennel seeds, creating a naturally flavorful broth. The addition of dry vermouth and tomato paste adds depth and richness, while fresh parsley provides a vibrant finish. It is an excellent choice for weeknight dinners when you want something sophisticated yet simple to prepare. The dish is light enough for a summer evening but substantial enough to satisfy any appetite. Serve with crusty bread to soak up the delicious sauce.

Ingredients

2 tablespoon Butter
2 cloves Garlic, finely chopped
1 bell pepper Bell pepper, chopped
1/2 medium Onion, julienned
1 teaspoon Fennel seeds
6 tablespoon Dry vermouth or white wine
2 tablespoon Tomato paste
2 tablespoon Chopped fresh parsley
to taste Salt and pepper
4 fillets Trout fillets (4 oz each)

Directions

1
Place butter, chopped bell pepper, julienned onion, garlic, and fennel seeds in a large microwavable dish.
2
Cover and microwave on high for 2 minutes until vegetables begin to soften.
3
Stir in vermouth (or wine), tomato paste, and half of the chopped parsley.
4
Season the mixture with salt and pepper to taste.
5
Arrange trout fillets flesh-side down on top of the vegetable mixture.
6
Cover and microwave on high for 2 minutes.
7
Rotate the dish and microwave for 1 to 2 minutes longer, or until the fish flakes easily with a fork.
8
Carefully transfer trout fillets to serving plates and top with the hot vegetable sauce.
9
Garnish with remaining fresh parsley before serving.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 107.5kcal

% Daily Value *
Total Fat 12.2g19%
Saturated Fat 7.6g38%
Cholesterol 32.2mg11%
Sodium 96.5mg5%
Total Carbohydrate 0.0g0%
Dietary Fiber 0.0g0%
Sugars 0.0g
Protein 0.1g1%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Microwave cooking times may vary based on wattage. Check the fish for doneness before adding extra time to avoid overcooking.

For a variation, you can substitute the trout with other mild white fish fillets such as cod or tilapia.

If you prefer not to use alcohol, substitute the vermouth with an equal amount of fish stock or vegetable broth.

Serve immediately while hot. Any leftovers should be stored in an airtight container in the refrigerator for up to 2 days.

Keywords: trout, provencale, french, fish, microwave, quick dinner, garlic, fennel, vermouth, bell pepper, onion, parsley, healthy, weeknight meal, poached fish, seafood

Read it online: https://www.chefs-mate.com/recipe/rainbow-trout-provencale/