Slow-Poached Trout & Vegetables

Slow-Poached Trout & Vegetables

Trout is tender, juicy, and flavourful, and this dish adds a unique herbaceous twist to add to the senses. A classic white wine sauce is the perfect for this combination of fish and vegetables. Add this to your next dinner menu for a light change of pace. Recipe courtesy of Chef John Horne.

  • Ingredients

    For the vegetables:

    20 coriander seeds (20)

    10 fennel seeds (10)

    1 star anise (1)

    1/4 cups canola oil (60 mL)

    1 shallot, finely sliced (1)

    1 small red onion, finely sliced (1)

    3 cloves garlic, finely sliced (3)

    3 ½ cups carrots, peeled and sliced 2mm thick (875 mL)

    2/3 cup white wine (150mL)

    2 Tbsp white wine vinegar (30 mL)

    For the trout:

    2 - 5oz trout fillets, pin-boned, skin-on or skinless (280 g)

    1/8 tsp salt (0.5 mL)

    1 Tbsp parsley, chopped (15 mL)

    1 lemon (1)

  • Directions
    1. In a heavy-bottomed pan, toast the coriander, fennel and star anise spices on medium heat for 3 minutes, until the aroma starts to bloom.
    2. Pour in half the canola oil and add shallot, red onion, garlic, carrots and pinch of salt.
    3. Simmer the vegetables for 5 minutes, until onions become translucent and carrots begin to soften.
    4. Add white wine, white wine vinegar and the remaining canola oil.
    5. Bring everything to a boil, then turn down to low heat, until it reaches a light simmer, for 40 minutes.
    6. While the vegetables are simmering, prep the trout. On the flesh side, rub salt, parsley and the zest of half a lemon.
    7. Once vegetables have finished cooking, remove the vegetables from the pan, leaving the remaining liquid. Place vegetables in serving bowl. Cover and set aside.
    8. Bring the liquid back to a simmer and place seasoned trout in the pan. Cover and poach fish in liquid until the fish is flakey and internal temperature of fish reaches (145℉-60℃).
    9. Remove fish from pan and layer on top of vegetables. Add liquid from pan to the serving bowl.

Nutritional Analysis

Servings
2
Calories
746
Total Fat
41.3 g
Saturated Fat
4.3 g
Cholesterol
103 mg
Sodium
273 mg
Carbohydrates
41.3 g
Fiber
10.1 g
Sugars
16.5 g
Protein
41.6 g
Potassium
1641 mg