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Trout With Pickled Red Onions and Corn

picture of recipe completed

Dominic Perri for TOPS Club, Inc.

Rainbow trout is a readily available farmed fish. It’s commonly sold gutted and bone-in (dressed). Bone-in fish tends to cook up juicier than boneless fillets. If you can’t find whole trout, or prefer a more budget-friendly option, try skin-on fillets of other freshwater fish. Keeping the skin on will help keep the fish from sticking to the grill. If you use fillets, don’t turn the fish over—cook it only skin-side down. The kitchen twine step for the trout is optional but will help to keep it from falling apart as you cook it.

Prep and cook time: 25 min. Servings: 2 (3 oz. trout and 2 T. salsa per person)

Gluten Free Meat Free

Ingredients

  • 7-oz. whole dressed rainbow trout (or 6-oz. boneless skin-on fillets)
  • ¼ c. dill sprigs
  • ¼ t. ground black pepper
  • pinch salt
  • cooking spray
  • 1 small red onion, cut into thin rings
  • ¼ c. corn kernels, thawed
  • 2 T. red wine vinegar
  • pinch salt
  • pinch sugar

Directions

  1. Prepare your grill. Pat the trout dry with paper towels and insert the dill, pepper and salt into the cavity. Tie a few pieces of kitchen twine around the fish. Spray the fish liberally with cooking spray.
  2. Place the fish directly over the hot side of the grill. Let cook until you can see grill marks. Flip the fish over to the cooler side and grill until cooked through, about 10–12 min. If you’re grilling fillets, grill them skin-side down. After 4 min. on the hot side of the grill, move the fish over to the cooler side and cook for another 4 min.
  3. While the fish is cooking, make the onion-corn relish. Mix the onion, corn, vinegar, salt and sugar together in a small bowl.
  4. When cooked, cut the fish into two serving pieces, discard the dill sprigs (if you wish) and top with the relish.

Nutrition Information

Per serving: 179 calories (56 from fat), 7 g total fat (1 g saturated fat), 56 mg cholesterol, 177 mg sodium, 12 g carbohydrates, 1 g fiber, 7 g sugar, 20 g protein.
Exchanges: ½ vegetable, 3 protein, 1½ fat.

For simplicity’s sake, count other carbohydrates (other carbs) as starches. 

All exchange values are approximate. When an optional or additional ingredient is offered, exchange values may change.

GLUTEN-FREE recipes are prepared without any wheat, barley, rye or triticale.


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