Seafood Recipes

Rainbow Trout With Minted Pea Mash

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
2 People
Serves
10 Mins
Prep Time
10 Mins
Cook Time
Medium
Difficulty
Australian
Cuisine
ABOUT THIS

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

  1. 2 rainbow trout fillets (about 150–180g each), skin on
  2. 1 cup frozen or fresh green peas
  3. 1/4 cup vegetable or chicken stock
  4. 1 tablespoon fresh mint leaves, finely chopped
  5. Salt and black pepper, to taste
  6. 1 tablespoon olive oil or unsalted butter (for cooking the fish)
  7. Lemon wedges, for serving (optional)

Method

  1. 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.
  2. 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.
  3. Spoon a portion of the minted pea mash onto each plate, place the trout fillets on top, and serve with steamed baby potatoes.
From Our Kitchen

Chef's Tip

Rainbow trout and minted peas are a classic pairing because the fresh sweetness of peas and cool mint beautifully complement the trout’s delicate, buttery flavour. Cook the trout quickly over high heat to achieve crisp skin while keeping the center moist and tender. The pea mash should stay slightly textured rather than overly smooth, adding freshness and balance to this light, elegant seafood dish.

FEATURED

Featured Product

Fresh Whole Rainbow Trout - Pearl Seafoods

Fresh Whole Rainbow Trout

500gm - 700gm / Whole / 1kg

Enjoy the delicate flavour and fine texture of Fresh Rainbow...

$12.00 fish
$12.00 fish
VIEW PRODUCT
NUTRITION

Nutrition Per Serving

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