Heart Healthy Steelhead Trout Over Basil Parmesan Risotto Recipe

Trout with Risotto

One of my favorite memories as a kid is of the trout fishing that happened in the creek (the crick) outside of my Gram and Papa’s house in Pennsylvania.

There wasn’t much excitement until my dad and Papa started reeling in their catches! I think I would have a new appreciation for it as an adult, but nonetheless, I was so happy that they included me.

The worst part of the experience was watching my dad gut and descale the fish to get it ready for my Gram cook.  Although it was fascinating, it was honestly pretty gross to watch. 

I’m not a fisherman and I’ve never had to gut one and I’m totally OK with this.  I’m good at getting my fish from the grocer or from Hello Fresh.   

The Recipe

If you’re looking for foods that support a heart-healthy diet, you should be adding fish to your meal plan at least twice a week.  There are tons of fish that don’t have that fishy taste and steelhead trout is one of them.  This recipe is enough for 4 servings and takes about 40 minutes to prepare and make.

The Ingredients

  • ½ cup of Vegetable stock concentrate
  • 8 oz. grape or cherry tomatoes
  • 1 lemon
  • 1 oz. basil
  • 4 cloves of garlic
  • 1 ½ cups of Arborio rice
  • 20 oz. steelhead trout
  • ½ cup of shredded parmesan cheese

The Directions

Step 1: 

In a pot combine 6 cups of water and the vegetable stock concentrate.  Bring it to a boil and then turn down the heat to a low simmer.  Wash and dry your veggies. 

Halve the grape tomatoes, zest and quarter the lemon, and pick the basil leaves from their stems.  Coarsely chop the basil and mince the garlic.

Step 2: 

Start the risotto by adding a drizzle of oil in a large pan over medium heat.  Add half the garlic and stir until it smells amazing (or really garlicky). Then add the rice and stir until it’s translucent.

Add a ½ cup of veggie stock and simmer until most of the moisture is out.  Repeat this process until the rice is al dente and creamy.

Step 3: 

While the risotto is cooking, prep the trout by patting it dry with a paper towel and then season it all over with salt and pepper. 

Heat some oil over medium heat and add the trout with the skin side down.  Cook until the skin is crispy and then flip it over to cook the other side.  This may take about 5-6 minutes on each side.  Remove fish from pan when finished.

Step 4: 

Wipe out the pan that you used for the fish and heat some olive oil over medium heat.  Add the tomatoes and any remaining garlic.  Then stir in about a cup of veggie stock, or whatever you have left.  Once most of the water has evaporated, remove it from the heat.

Step 5: 

Finish the risotto when it is al dente.  Turn off the heat and stir in the cheese, lemon, zest, a squeeze of lemon juice, and most of the basil.  Season with salt and pepper.

Step 6: 

Plate the risotto first and then add the tomatoes and the rest of the basil.  Add the trout on top and drizzle some of the tomato sauce over the fish.  Enjoy!

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