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Stewed Trout (in Tomato Sauce)

Delicate trout in tomato sauce, an incredibly aromatic dish with garlic and white wine.

Prep Time
20 mins
Cook Time
20 mins
Total Time
1 hr
Servings: 3
Calories: 255 kcal
Cuisine: American , Romanian

Ingredients

  • 2 whole trouts about 450 g -550 g/ 1 lb – 1.2 lb total weight
  • 2 tablespoons olive oil
  • 1-2 tablespoons all-purpose flour
  • 250 g/ 8.8 onions
  • 100 ml/ 3.4 fl.oz/ scant ½ cup sweet white wine Note
  • 2 teaspoons tomato paste
  • 100 ml/ 3.4 fl.oz/ scant ½ cup water
  • 3 garlic cloves
  • 1 bay leaf
  • 6-7 whole black peppercorns
  • 1-2 tablespoons lemon juice
  • fine sea salt
  • a small bunch of parsley

Instructions

    Cup of Yum
  1. Wash and dry the trout. Remove the heads and tails of the fish, you could use them to make fish stock, but only freeze them if the fish was fresh, do not freeze already defrosted fish again. Cut the fish into 5-6 cm/ 2-2.4 inches pieces.
  2. Heat 1 tablespoon of the olive oil in an ovenproof pan. Coat the fish pieces with flour, shake off the excess and fry the fish in the pan, about 2 minutes on each side.
  3. In the meantime, halve the onions and slice the halves thinly.
  4. Remove the fish from the pan and set aside.
  5. Add the remaining oil to the pan, add the onions and ½ teaspoon salt. Cook on low heat for about 10 minutes, stirring often, or until the onions are translucent but still uncolored. Stir well and often.
  6. In a small bowl whisk together the water, tomato paste, and sweet white wine (and the sugar if you are using dry white wine). Add the mixture to the pan together with the chopped garlic, bay leaf, peppercorns, lemon juice, and salt to taste. Mix well.
  7. Add the fish pieces and place the pan in the preheated oven.
  8. Cook for about 15 to 20 minutes. Sprinkle with chopped parsley.
  9. Serve hot with polenta or boiled potatoes or leave to cool and serve at room temperature with crusty white bread and a glass of white wine.

Notes

  • You can use sweeter white wine or dry white wine, whatever you happen to have. If you choose dry white wine, you might need to add ½ teaspoon sugar to the sauce or to taste.

Nutrition Information

Serving 1/3 of the dish Calories 255kcal (13%) Carbohydrates 17g (6%) Protein 13g (26%) Fat 13g (20%) Saturated Fat 2g (10%) Polyunsaturated Fat 10g Cholesterol 31mg (10%) Sodium 391mg (16%) Fiber 3g (12%) Sugar 5g (10%)

Nutrition Facts

Serving: 3Serving

Amount Per Serving

Calories 255

% Daily Value*

Serving 1/3 of the dish
Calories 255kcal 13%
Carbohydrates 17g 6%
Protein 13g 26%
Fat 13g 20%
Saturated Fat 2g 10%
Polyunsaturated Fat 10g 59%
Cholesterol 31mg 10%
Sodium 391mg 16%
Fiber 3g 12%
Sugar 5g 10%

* Percent Daily Values are based on a 2,000 calorie diet.