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Fennel and Red Onion Stuffing For Stuffed Trout Recipe

Looking for an easy FENNEL AND RED ONION STUFFING FOR STUFFED TROUT recipe? Learn how to make FENNEL AND RED ONION STUFFING FOR STUFFED TROUT using healthy ingredients.


Submitted by russianmuffin

Makes 6 servings



We stepped away from typical bready stuffings for our stuffed trout recipe and looked toward classic fish flavorings: fennel, red onion, and orange (inspired by bouillabaisse). We sautéed the ingredients together, but found the fennel flavor fell flat. Looking to pump up the anise, we skipped over less available options like Pernod and seized on fennel seeds. Left whole and sautéed along with the fennel and onion, the seeds softened and lent a bit of texture to the otherwise soft filling.

Recipe Ingredients for FENNEL AND RED ONION STUFFING FOR STUFFED TROUT

1 tablespoons extra-virgin olive oil
224 g fennel bulb
1 medium red onion
1 teaspoon fennel seeds
1 Salt
1/4 cup orange juice
1 tablespoon chopped fresh parsley
1 Ground black pepper
2 teaspoons extra-virgin olive oil
21 ounces rainbow trout
1 Salt and pepper

Recipe Directions for FENNEL AND RED ONION STUFFING FOR STUFFED TROUT

Heat the oil in a 12-inch nonstick skillet over medium-high heat until shimmering. Add the sliced fennel bulb, onion, fennel seeds, and 3/4 teaspoon salt and cook, stirring frequently, until the vegetables soften and brown, about 12 minutes. Stir in the orange zest and juice and cook until the liquid is evaporated, about 30 seconds. Remove the pan from the heat, stir in the fennel fronds, and adjust the seasonings with salt and pepper to taste.
Categories

First Course

Nutrition Facts
Serving Size 170.0g
Amount Per Serving
Calories
247
Calories from Fat
111
% Daily Value*
Total Fat
12.3g
19%
Saturated Fat
2.0g
10%
Trans Fat
0.0g
Cholesterol
73mg
24%
Sodium
115mg
5%
Potassium
671mg
19%
Total Carbohydrates
5.7g
2%
Dietary Fiber
1.7g
7%
Sugars
1.7g
Protein
27.2g
Vitamin A 4% Vitamin C 21%
Calcium 8% Iron 13%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in sodium
  • Low in sugar
  • High in manganese
  • High in niacin
  • High in phosphorus
  • High in selenium
  • High in thiamin
  • Very high in vitamin B12
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