Trout with Tarragon Mustard Sauce
Servings
2Serving size
4 ounces trout with sauceThis recipe can be multiplied but does not make very good leftovers. Multiplying the recipe requires multiple pans.
Serve with Brown and Wild Rice or Low Sodium Plain Mashed Potatoes or Plain Mashed Potatoes or Wild Rice or Wild Rice and Mushrooms
AND
Serve with Herbed Zucchini or Pan Grilled Asparagus or Pan Grilled Broccoli or Parmesan Zucchini or Sauteed Leeks or Sauteed Spinach or Sauteed Swiss Chard
Ingredients
| 2 tsp. Coarse ground mustard |
| 2 Tbsp No salt added vegetable stock |
| 2 tsp.. Maple syrup |
| 1/4 tsp., ground Dried tarragon |
| 1/4 tsp. Salt |
| 1 to taste Black pepper |
| 2 tsp. Olive oil |
| 8 ounces Fresh trout (2 4-ounce filets) |
| 2 Tbsp 2% milk |
| 2 tsp.. Unsalted butter |
Instructions
Place a large non-stick skillet over medium-high heat. Add the olive oil.
When the oil is hot and almost smoking add the trout filets skin side down. Reduce the heat to medium and cook for about 5 minutes. Turn and add the mustard sauce mixture.
Cook for another 2 - 3 minutes. Remove the filets to warm plates.
Add the butter to the sauce and swirl. As it melts add the milk and swirl. Cook for about 45 seconds and serve on top of the trout filets.
Serve this recipe with one of these starch side dishes.
Brown and Wild Rice
In a medium sauce pan, heat the water and salt. When the water boils, stir in the brown and the wild rice. Reduce heat to medium-low and simmer, partially covered, for 40-45 minutes. Do not boil away all of the liquid and do not stir the rice. When a very…
Low Sodium Plain Mashed Potatoes
Place the water in a large stock pot over high heat. Quarter the potatoes and add to the stock pot. Cover with water by about an inch. Bring to boil and then reduce heat until the water is simmering. Cook the potatoes about 15 – 20 minutes until slightly soft…
Plain Mashed Potatoes
Place the water in a large stock pot over high heat. Quarter the potatoes and add to the stock pot. Cover with water by about an inch. Bring to boil and then reduce heat until the water is simmering. Cook the potatoes about 15 – 20 minutes until slightly soft…
Wild Rice
In a medium sauce pan, heat the water and salt. When the water boils, stir in the wild rice. Reduce heat to medium-low and simmer, partially covered, for about 40 minutes. Do not boil away all of the liquid and do not stir the rice. When a very small amount…
Wild Rice and Mushrooms
Place the water in a small saucepan over high heat. When the water boils, add the wild rice and salt. Stir, then reduce the heat until the water is simmering. Partially cover the pan and simmer the rice for 45 minutes. After the rice has been cooking for 30 minutes,…
AND
Serve this recipe with one of these vegetable side dishes.
Herbed Zucchini
Place the olive oil in a large non-stick skillet over medium-high heat. When the oil is hot add the zucchini. Let the zucchini cook without stirring for about 3 minutes. If it appears to be cooking too fast, reduce the heat to medium. Toss the zucchini well and cook for…
Pan Grilled Asparagus
Cut the woody ends off the base of the asparagus spears. Heat 1 quart of water in a shallow pan over medium-high heat. The water should never come to a full boil. Place the asparagus in the water and cook for about 5 – 7 minutes until the spears begin…
Pan Grilled Broccoli
Trim the bottom inch of the stem from the broccoli. Using a vegetable peeler, peel the tough outer layer from the stems. Heat 1 quart of water in a large sauce pan or stock pot fitted with a steamer basket over high heat. When the water is boiling, add the…
Parmesan Zucchini
Place a large skillet in the oven and preheat the oven to 325°F. Cut about 1/4 inch from the stem end of the zucchini and then slice lengthwise. Spray the hot pan with oil and place the six halves in the pan cut side down. Roast for about 20 minutes.…
Sauteed Leeks
Rinse the leeks well. Cut the stem end off and any dried leaf tips of the dark green tops. Slice in half lengthwise. Rinse again to remove any dirt from the inside of the leeks. Slice the leeks crosswise to separate the dark green tops from the white. Slice both…
Sauteed Spinach
Heat oil over high heat in a large non-stick skillet. Add sesame seeds and cook for about two minutes, stirring continuously so that they do not burn. Add the spinach and cook quickly over high heat, tossing frequently. As it begins to wilt, add the sherry, honey and nutmeg. Cook…
Sauteed Swiss Chard
Place the olive oil in a large skillet over medium-high heat. When the pan is hot reduce the heat to medium and add the walnuts. Cook for about five minutes. Stir frequently and adjust the heat to keep the walnuts from burning but hot enough to lightly toast the nuts. Add…
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Special Diet Information
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Lactose
Avoid this recipe if you are lactose intolerant.
Recipe Notes
I like serving trout in filets because I am not all that fond of fighting with my food when I am ready to eat it. Most trout filets have been boned before you buy them, but check carefully before cooking. The key to cooking is a pan that’s quite hot but not so hot as to scorch the fish. Place the filets in skin side down to sear and then reduce the heat. The skin will crisp up nicely and the fish will cook easily.