Heart Healthy
No need to slow-roast poblano peppers to get deep flavor. All it takes is quickly cooking them in a hot skillet and letting them steep a bit.
Print Recipe
Trout with Skillet-Roasted Peppers
-
Servings:
4
-
Serving Size :
3 ounces fish and 1/3 cup pepper mixture
Ingredients
-
1 tablespoon olive oil -
2 medium poblano peppers -
5 ounces grape tomatoes or cherry tomatoes -
1 clove garlic -
1-2 teaspoons balsamic vinegar -
1/2 teaspoon salt -
1/4 teaspoon pepper -
paprika -
4 trout -
1 medium lime
Directions
Tip: Click on step to mark as complete.
-
Heat a large nonstick skillet over medium-high heat. Add 1 teaspoon oil, swirling to coat the bottom. Cook the peppers for 4 to 6 minutes, or until beginning to richly brown on the edges, stirring frequently. -
Gently stir in the tomatoes. Cook for 2 minutes, or until soft, stirring gently and frequently. Remove from the heat. -
Gently stir in the garlic, vinegar, and 1/4 teaspoon salt. Transfer to a small bowl. Cover to keep warm. -
In the same skillet, heat the remaining 2 teaspoons oil over medium-high heat, swirling to coat the bottom. Sprinkle the pepper, paprika, and remaining 1/4 teaspoon salt over both sides of the fish. Cook for 3 minutes on each side, or until the fish flakes easily when tested with a fork. Transfer to a platter. -
Squeeze 1 lime wedge over each fish fillet. Spoon the poblano mixture on top. Serve with the remaining lime wedges to squeeze over the poblano mixture if desired.
Cooking Tip: Squeezing the lime wedges over both the fish and the topping “lifts” and defines the flavors of the various ingredients. If you aren’t a true lime lover, you may want to skip the second spritzing.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 189 | |
|---|---|---|
| Total Fat | 7.5 g | |
| Saturated Fat | 1.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 2.0 g | |
| Monounsaturated Fat | 4.0 g | |
| Cholesterol | 67 mg | |
| Sodium | 332 mg | |
| Total Carbohydrate | 6 g | |
| Dietary Fiber | 1 g | |
| Sugars | 3 g | |
| Protein | 24 g | |
Dietary Exchanges
1 vegetable, 3 lean meat
-
Servings:
4
-
Serving Size :
3 ounces fish and 1/3 cup pepper mixture
Ingredients
-
1 tablespoon olive oil -
2 medium poblano peppers -
5 ounces grape tomatoes or cherry tomatoes -
1 clove garlic -
1-2 teaspoons balsamic vinegar -
1/2 teaspoon salt -
1/4 teaspoon pepper -
paprika -
4 trout -
1 medium lime
Directions
Tip: Click on step to mark as complete.
-
Heat a large nonstick skillet over medium-high heat. Add 1 teaspoon oil, swirling to coat the bottom. Cook the peppers for 4 to 6 minutes, or until beginning to richly brown on the edges, stirring frequently. -
Gently stir in the tomatoes. Cook for 2 minutes, or until soft, stirring gently and frequently. Remove from the heat. -
Gently stir in the garlic, vinegar, and 1/4 teaspoon salt. Transfer to a small bowl. Cover to keep warm. -
In the same skillet, heat the remaining 2 teaspoons oil over medium-high heat, swirling to coat the bottom. Sprinkle the pepper, paprika, and remaining 1/4 teaspoon salt over both sides of the fish. Cook for 3 minutes on each side, or until the fish flakes easily when tested with a fork. Transfer to a platter. -
Squeeze 1 lime wedge over each fish fillet. Spoon the poblano mixture on top. Serve with the remaining lime wedges to squeeze over the poblano mixture if desired.
Cooking Tip: Squeezing the lime wedges over both the fish and the topping “lifts” and defines the flavors of the various ingredients. If you aren’t a true lime lover, you may want to skip the second spritzing.