Gingered Trout And Mango Recipe

Name: Gingered Trout And Mango
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 tablespoons plain flour; salt and black pepper; 4 trout fillets; 2 medium mangoes, seeded and coarsely chopped; 3 garlic cloves, crushed; 1 tablespoon freshly chopped tarragon; 1 onion, finely chopped; 2 tomatoes, finely chopped; 2 tablespoons freshly grated gingerroot; 1 teaspoon light brown sugar; 8 ounces fish stock; 2 ounces butter; 2 spring onions, cut into long strips

Servings: persons

2 tablespoons plain flour
salt and black pepper
4 trout fillets
2 medium mangoes, seeded and coarsely chopped
3 garlic cloves, crushed
1 tablespoon freshly chopped tarragon
1 onion, finely chopped
2 tomatoes, finely chopped
2 tablespoons freshly grated gingerroot
1 teaspoon light brown sugar
8 ounces fish stock
2 ounces butter
2 spring onions, cut into long strips

1
Place the flour, salt and pepper on a plate, mix well and use to coat the fish, shaking off any excess flour. Melt the butter in large frying pan until sizzling, add the fish and cook for 6 minutes on each side until well browned all over. Remove from the pan with a slotted spoon and set aside in warm place.
2
Meanwhile, place the mango, garlic, tarragon, onion, tomato, ginger, sugar and stock in a food processor and process until smooth.
3
Add blended sauce to frying pan, bring to the boil stirring then reduce the heat and simmer, uncovered, for 2 minutes.
4
Return the fish to the pan, spooning the sauce over fish, cover and simmer gently for 15 minutes, turning the fish once. Serve immediately.

318

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Use a neutral oil or a plant-based spread in place of butter for a dairy-free version.
Brown sugar instead of white sugar adds a deeper, more caramel-like flavor.
A good 1:1 gluten-free flour blend works well if you need a gluten-free version.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 13 ingredients. The key ingredients include: 2 tablespoons plain flour, salt and black pepper, 4 trout fillets, 2 medium mangoes, seeded and coarsely chopped, and more.

Yes, Gingered Trout And Mango falls under the Seafood category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Gingered Trout And Mango

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions