Rainbow Trout With Minted Pea Mash

Name: Rainbow Trout With Minted Pea Mash
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 2 people people
Cuisine: Australian
Ingredients: 2 rainbow trout fillets (about 150–180g each), skin on; 1 cup frozen or fresh green peas; 1/4 cup vegetable or chicken stock; 1 tablespoon fresh mint leaves, finely chopped; Salt and black pepper, to taste; 1 tablespoon olive oil or unsalted butter (for cooking the fish); Lemon wedges, for serving (optional)

Savour pan-seared Rainbow Trout with creamy minted pea mash. A fresh, nutritious meal—order premium rainbow trout from Pearl Seafoods today!

Rainbow Trout With Minted Pea Mash served on a white plate.

Serves

2 people people

Prep

10 minutes mins

Cook

10 minutes mins

Difficulty

Medium

About This Recipe

Savour the fresh flavors of our Rainbow Trout with Minted Pea Mash. This dish pairs delicate, pan-seared rainbow trout with a creamy, herb-infused pea mash that’s both refreshing and satisfying. Perfect for a balanced, nutritious meal, it brings together vibrant colors and textures for a memorable dining experience. Order premium rainbow trout from Pearl Seafoods and enjoy reliable Sydney-wide delivery, ensuring your ingredients are as fresh as possible for this delightful recipe.

Ingredients

2 rainbow trout fillets (about 150–180g each), skin on
1 cup frozen or fresh green peas
1/4 cup vegetable or chicken stock
1 tablespoon fresh mint leaves, finely chopped
Salt and black pepper, to taste
1 tablespoon olive oil or unsalted butter (for cooking the fish)
Lemon wedges, for serving (optional)

Method

In a small saucepan over medium heat, combine the stock and peas. Bring to a boil, then reduce the heat and let it simmer for about 4 minutes, stirring occasionally. Remove from heat and mash the peas and stock roughly. Stir in the mint, salt, and pepper. Cover to keep warm.
Heat the olive oil in a large non-stick frying pan over medium-high heat. Season the trout fillets with salt and pepper, then add them to the pan. Cook for 1-2 minutes on each side, or until the fish is golden and just cooked through. Remove from heat.
Spoon a portion of the minted pea mash onto each plate, place the trout fillets on top, and serve with steamed baby potatoes.

Featured Product

Fresh Whole Rainbow Trout

$12.00

Nutrition (per serving)

Calories 295 kcal
Total Fat 15.0 g
Total Carbohydrate 9.0 g
Protein 33.0 g

% Daily Value*

Calories 295 kcal (14% DV)
Total Fat 15.0 g (19.23% DV)
Total Carbohydrate 9.0 g (3.27% DV)
Protein 33.0 g (66.0% DV)

*Based on a 2,000 kcal daily diet.

Seafood Delivery Across Sydney

We deliver fresh seafood next-day across:

Back To Blog

Language