Fish Friday

Try this recipe!

Pan-seared trout with salsa


  • 4 plum tomatoes
  • ½ onion, chopped
  • 12 pitted Kalamata or black olives, chopped
  • 2 garlic cloves, chopped
  • 2 tablespoons chopped parsley
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon olive oil
  • 2 teaspoons capers
  • ¼ teaspoon coarse salt
  • ¼ teaspoon ground pepper
  • ¼ cup crumbled reduced-fat feta cheese with basil and tomatoes

Mix all the ingredients in a medium bowl, and cover until ready to serve.


  • 6 6-ounce trout fillets (or char, striped bass or salmon)
  • ½ teaspoon coarse salt
  • ½ teaspoon ground pepper
  • 2 tablespoons olive oil, divided
  • Lemon slices for garnish

Season trout fillets with salt and pepper, then heat 1 tablespoon olive oil in a medium skillet on medium high, adding three fillets at a time. Cook skin side down 1 to 2 minutes, peeling off the skin when it is turned and cooking for two minutes longer. Cook until the fish is able to be flaked with a fork. Repeat with the other three fillets. Top the fillets with salsa and serve immediately.

Nutrition information per serving: 6 servings; 311 calories; 16g fat; 37 g protein; 5g carbohydrates

For a complete dish, serve with Spanish rice.


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