Tuesday, May 17, 2016

Jamie's Food Revolution Recipes Series: Pan-Fried Salmon and Trout...


Eat more fish has been a mantra for me in the kitchen and the family table these days-- once a week is good, but getting another serving in is great! Lo' and behold, fish- salmon in particular, is in one of Jamie's ten Cook-For-Your-Life recipes with his Salmon and Pesto-Dressed Veg recipe. “Salmon is a great source of both omega 3s, which helps to keep our hearts healthy, and vitamin D that helps to make our bones and teeth strong. Pan-frying salmon is an easy way to get more oily fish in our diets." And we like crispy skin so skin-on it is... With Food Revolution Day three days away, and with my bestie Kaitlyn just coming back from vacay, what a great way to catch up with her by cooking together one of her favourites to serve the family dinner. Taking a trip to the grocery store to come up with her version, a glimpse of rainbow trout fillets inspired me to make a great salmon alternative for my family as well! Let the cooking begin!

Pan-Fried Trout Fillets with Dill, Garlic and Capers


Kaitlyn is a simple gal and her choice consist of sautéed garlic snow peas, oven-roasted new potatoes and pan-fried skin-on salmon fillets rubbed with olive oil, fresh dill salt and pepper and finished with a splash of lemon. Hearty and delicious I say!


Prepping and preparing the sides....


Slicing the salmon pieces in half, and massaging with olive oil, salt and pepper.


Adults like dill sprinkled on top, the kids not so much-- so make two variations!


On medium-high heat, just a little oil is needed in the pan since salmon skin and flesh is oily already. If using a non-stick pan, you don't have to worry about the skin sticking. If using a regular pan, when cooking skin-side down, do not move or wiggle the fillets too much, otherwise if the skin is not fully cooked and crisped it will stick to pan and skin will break. You know it is ready when fish easily slides in the pan with the help of a spatula.

Sear skin-side down, flip and sear other side, then turn down heat to low to fully cook fish.

My bestie sautéing snow peas in garlic while I man the pan :)


New potatoes drizzled with olive oil, salt and pepper hot out of the oven along with the rest of the salmon dinner! Bravo! Dinner is ready for Kaitlyn's kids when they come home from school! More time for homework and other things.... Yay!




Gorgeous and scrumptious! I was told her kids lapped it up :)


First time trying snow peas.. and they loved it! Yay! Let's see what they will try next...? :)



My turn at home... I cooked up both trout and salmon fillet in two different ways...

Pan-Fried Trout Fillets in Dill, Garlic and Capers Butter Sauce


2 trout fillets with skin-on
salt and pepper
2 Tbsp. butter
2 cloves garlic, chopped
1/4 cup dry white wine or cooking wine
1 Tbsp. Dijon mustard
1 to 2 Tbsp. capers, drained
1 bunch fresh dill, sprigs plucked and coarsely chopped
lemon wedges for splashing


Salmon with leftover shrivelled grape tomatoes and wilted spinach!

Salt and pepper both sides of fillets. On medium high heat, add a little oil in pan and cook fish skin-side down. Fish is ready when skin loosens easily from pan with a slight wiggle using a spatula. Flip to other side. Trout fillets tend to be thin, so cooking for two minutes or so should do it. Remove from pan, skin-side down to serving platter.

Oops, I manhandled one fillet before skin was crisp-ready to be flipped. It's ok, still tasty!!

Add butter to same pan, on medium-high heat. Add garlic and sauté ten seconds until fragrant. Pour in white wine, let simmer then add Dijon mustard. Stir to dissolve. Toss in capers and dill, let simmer for ten seconds, salt and pepper to taste and transfer sauce over top trout. Sauce is so aromatic heavenly and so harmonious with fish.


Delectable pan-fried trout served with sautéed green beans!


Salmon fillets simply rubbed with salt and pepper, and pan-fried with chopped garlic. A separate tossing of grape tomatoes and spinach in olive oil and a splash of lemon dressed the meal. Shrivelled tomatoes cook up plump and juicy!



If you like salmon, try Jamie's wife Jool's Crunchy Fish  and Jamie's other favourite salmon recipes. So delicious and nutritious, the dilemma for me is which one to make next...?


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