Poached Trout with Herbed Mustard Sauce


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Preparation Time: 10 minutes
Cooking Time: 20 minutes
Servings: 4
Calories: 305 per serving
Percent from Fat: 32%
Cusine: Seafood
Course: Lunch, Dinner
Diet: Gluten Free
Food as MedicineSM Ingredient: Trout

Food as MedicineSM Tip

Though there are many different species of trout to choose from, they are all good sources of omega-3 fatty acids.

Culinary Taste Tip

Finely shredded lemon skin (zest!) gives the sauce a light, bright flavor along with limonene, a plant antioxidant which can kill breast cancer cells.

Culinary Technique Tip

It's classic to poach fish, but anything a little fragile-- like fruit-- can be poached to retain shape and flavor.


1/2 cup each: water and dry white wine or dry vermouth
1/2 small onion, thinly sliced
2 bay leaves
10 whole black peppercorns
1 tablespoon kosher or sea salt
2 (8 ounce) whole trout, dressed *
3 tablespoons light sour cream
1 tablespoon Dijon mustard
1 tablespoon each: chopped fresh dill and tarragon leaves
1/4 teaspoon finely shredded lemon peel
2 cups mashed cooked sweet potatoes

* Have the fish retailer cut off the heads and tails and remove backbones and pin bones from the whole trout. Four 1/2 inch thick wild salmon steaks may replace the trout and will not have to be skinned before serving. There will be small bones around the cut backbone to discard while eating.


Combine water, wine, onion, bay leaves, peppercorns and salt in a large deep saute pan or Dutch oven with cover. Bring to a boil over high heat. Add trout to mixture (water will reduce to a simmer.) if necessary, add just enough water to completely cover the fish. Bring liquid just to a simmer; cover pan, turn off heat and let stand, undisturbed, 12 minutes or until fish is firm to the touch.

While fish is poaching, combine remaining ingredients except mashed sweet potatoes in a small bowl to make the mustard sauce. Use a slotted spatula to transfer fish to a carving board. Open the fish like a book. Use the spatula to lift and slide off each fillet from the skin; transfer warmed serving plates (discard skin and poaching liquid). Serve fish with mustard sauce and sweet potatoes.

Nutritional Analysis

Total fat (g): 10.52 - Fat calories (kc): 94.66 - Cholesterol (mg): 81.99 - Trans fatty acids (g): 0 - Saturated fat (g): 2.62 - Polyunsaturated fat (g): 2.14 - Monounsaturated fat (g): 1.98 - Fiber (g): 3.32 - Carbohydrates (g): 22.46 - Sugar (g): 6.49 - Protein (g): 28.06 - Sodium (mg): 519.73 - Calcium (mg) 138.53.

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