Green Curry Rainbow Trout

The underrated fish packs a nutrient punch. Here's one of our favorite ways to prepare it.

Green Curry Rainbow Trout
 Brian Klutch

Trout is cheaper than wild salmon, has fewer eco-problems, and brings a boatload of muscle-building protein and megahealthy omega-3 fats to the dinner table.

The following recipe shows you how to bake it with a zesty green curry.

Nutrition (per serving)

Calories: 573, protein: 41g, carbs: 39g, fat: 29g

Prep time

5 min.

Cook time

20 min.

  • 3⁄4 lb rainbow trout fillet
  • Salt and pepper, to taste
  • 3/4 lb baby red potatoes, quartered
  • 4 tsp + 1 Tbsp canola oil
  • 1 shallot, chopped
  • 1 garlic clove, sliced
  • 2 Tbsp green curry paste
  • 1/2 cup canned light coconut milk
  • 1 tsp lime zest
  • 1 tsp honey
  • 2 tsp lime juice
  • 1/4 cup cilantro
  • 2 Tbsp roasted pumpkin seeds

Season trout with salt and pepper; toss potatoes in 2 tsp oil. Place on baking sheet lined with foil. Bake at 400° for 12 minutes or until trout is barely cooked through, and potatoes are crispy.

Cook shallots and garlic in 2 tsp oil in a pan on medium heat. Add curry paste, coconut milk, and lime zest; simmer 3 minutes.

Place mixture in a blender with honey, lime juice, and cilantro, and process until smooth. On low speed, blend in 1 Tbsp oil. Top trout and potatoes with curry sauce and pumpkin seeds.