#FoodFocus – Rustic Rainbow Trout with Rapini


I don’t know about you but I could eat fish every day. My husband is now saying that I will be swimming upstream soon because of the amount of salmon I have been eating!

Growing up, mom cooked some kind of fish or seafood every Friday. We had cod, sardines, sole, shrimp and sometimes even lobster. That was a real treat! I’m not sure why but that healthy habit seemed to disappear after I got married. Maybe it was because hubby isn’t very fond of fish; maybe it was not always in our budget. But after realizing the health benefits of eating good quality fish, I make it a point to include it in our weekly meals.

I am big fan of poaching, especially with a flavourful broth. Using different herbs, spices and other aromatics, the possibilities are only limited to your imagination. Use ingredients you already have in your fridge and pantry and purchase the fish when it’s on special for an economical and budget-friendly meal.

Atlantic salmon is one of my favourite fish but it can be on the costly side when not on special. Rainbow trout is much more affordable and very similar in texture, but its flavour is not as pronounced. However, when poaching fish, I found that the flavour is as delicious as the broth it is cooked in. Cod is a firm fish and also tastes amazing when prepared this way. Be careful with fillets of delicate fish such as sole, tilapia or basa. They have a tendency to fall apart when cooked in liquid.

What you need:

rainbow trout fillets (skin on or off), seasoned with sea salt and black pepper
1/2 medium onion, thinly sliced
3 garlic cloves, smashed and chopped
1 celery rib with green tops, chopped
1 medium ripe tomato, diced
1 to 1 1/2 cups hot chicken stock, fish stock or water
1 Tbsp capers
salt and pepper

steamed rice
bunch of rapini, washed and stems trimmed


In a skillet, sauté the onion in a little olive oil, add the garlic, celery and tomato and cook for a few minutes. De-glaze the pan with the stock or water, season with salt, pepper and the capers and bring the liquid/broth to a simmer.

Place the trout fillets in the pan. Spoon the delicious broth with all the morsels of veggies over top, cover and simmer until the fillets are cooked, depending on the size of the fillets, 15 to 20 minutes.

It’s easy to check for doneness. The fish should flake easily with a fork, be opaque but still moist and glistening.

Cooking a side such as rapinis (aka broccoli rabe, rape, Italian broccoli) is quick and simple. Just add them to the pan with the fillets so they soak in the flavourful broth as well.


Serve with steamed rice and enjoy a delicious meal that is so simple to prepare and is packed with brain and heart healthy nutrition!

Rustic Rainbow Trout with Rapini


* Substitute broccoli or asparagus for the rapini

* Serve it with a side of polenta instead of rice


Drop me a line! Comments and questions are always welcome!




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