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Low carb, ready in 15 min!
20 minutes
One pot wonder

Seared Garlic-Caper Trout

with Minty Greek-Style Village Salad

Cooking time

20 minutes

Servings

2/4

Calories

480 /serving

It takes a village… or sometimes just a Greek-style village salad! Celebrate the sunny simplicity of horiatiki, by tossing together a crisp combo of tomatoes, cucumber and sweet pepper uplifted with fresh lemon juice. Fling some freshly chopped mint on there to wake it up even more. You’ve got a dazzling accompaniment for pan-cooked trout, light and bright in a buttery sauce of garlic and crisped capers. A lemon wedge completes each plate.

We will send you:

  • 2 Trout fillets (high-protein serving)
  • 140g Cherry tomatoes
  • 1 Cucumber
  • 1 Sweet pepper
  • 1 Lemon
  • 1 Bunch of mint
  • 15ml Minced garlic
  • 10g Capers
  • 10g Mediterranean Shores spices (paprika, garlic, salt, roasted garlic, black pepper, sun-dried tomato, tomato, red bell pepper, oregano, mustard, rosemary)

Contains: Trout, Milk, Mustard

You will need:

Large pan (non-stick if possible)
Olive oil
Oil
2 or 4 tbsp Butter
Salt & pepper (S&P)
Total Fat
33 g
Saturated Fat
11 g
Sodium
460 mg
Total Carb
15 g
Sugars
6 g
Protein
32 g
Fibre
4 g
Preparation
a picture
Mise en place
Halve the tomatoes. Halve the cucumber lengthwise; cut into ½ inch pieces. Core and medium-dice the sweet pepper. Halve the lemon; juice ½ and cut the remaining ½ into 2 wedges. Roughly chop the capers. Pick the mint leaves off the stems; finely chop the leaves.
a picture
Make the sauce
In a large pan (non-stick if possible), heat 2 tbsp butter (double for 4 portions) on medium-high. Sauté the capers and ½ the garlic, 1 to 2 min., until the capers begin to crisp. Transfer to a bowl and keep warm. Reserve the pan.
a picture
Make the salad
Meanwhile, in a large bowl, combine 1 tbsp lemon juice, 2 tbsp olive oil (double both for 4 portions), ⅓ of the spices and S&P. Add the tomatoes, cucumber, sweet pepper, ½ the mint and the remaining garlic; toss well.
a picture
Cook the trout
In the reserved pan, heat a drizzle of oil on medium. Pat the trout* dry with paper towel; season with the remaining spices and S&P. Cook, starting skin-sides down, 1 to 2 min. per side, or until cooked as desired.
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Plate your dish
Divide the trout and salad between your plates. Spoon the sauce over the trout. Garnish with the remaining mint. Serve the lemon wedges on the side. Bon appétit!

*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.