Sauteed Trout with Cucumber-Melon Salsa Recipe

Name: Sauteed Trout with Cucumber-Melon Salsa
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 cup diced cantaloupe; 1 cup diced seeded cucumber (English, or hothouse, preferred); 1 tablespoon snipped fresh mint; 1/2 teaspoon grated lemon zest; 2 teaspoons fresh lemon juice; 1 teaspoon seeded and minced fresh jalapeno; 1/8 teaspoon ground cumin; 4 trout fillets with skin (about 5 ounces each), rinsed and patted dry; 1/2 teaspoon ground cumin; 1/8 teaspoon salt; 1/8 teaspoon pepper; 2 tablespoons flour; 2 teaspoons canola or corn oil and 1 teaspoon canola or corn oil, divided use; 1 medium lemon, cut into 4 wedges

Servings: persons

1 cup diced cantaloupe
1 cup diced seeded cucumber (English, or hothouse, preferred)
1 tablespoon snipped fresh mint
1/2 teaspoon grated lemon zest
2 teaspoons fresh lemon juice
1 teaspoon seeded and minced fresh jalapeno
1/8 teaspoon ground cumin
4 trout fillets with skin (about 5 ounces each), rinsed and patted dry
1/2 teaspoon ground cumin
1/8 teaspoon salt
1/8 teaspoon pepper
2 tablespoons flour
2 teaspoons canola or corn oil and 1 teaspoon canola or corn oil, divided use
1 medium lemon, cut into 4 wedges

1
In a medium bowl, stir together the salsa ingredients.
2
Set aside.
3
Sprinkle the flesh side of the fish with the cumin, salt, and pepper.
4
Using your fingertips, gently press the mixture so it adheres to the fish.
5
Put the flour in a medium shallow dish.
6
Add the fish with the flesh side down.
7
Lightly coat that side with the flour, shaking off any excess.
8
In a large nonstick skillet, heat 2 teaspoons oil over medium-high heat, swirling to coat the bottom.
9
Cook 2 pieces of the fish with the flesh side down for 2 minutes, or until browned.
10
Turn over and cook for 2 minutes, or until the fish flakes easily when tested with a fork.
11
Transfer to a large plate.
12
Cover to keep warm.
13
Put the remaining 1 teaspoon oil in the skillet, swirling to coat the bottom.
14
Cook the remaining 2 pieces of fish.
15
Transfer all the fish to plates.
16
Top with the salsa.
17
Serve with the lemon wedges to squeeze over all.
18
(Per serving)
19
Calories: 234
20
Total fat: 11.0g
21
Saturated: 1.5g
22
Trans: 0.0g
23
Polyunsaturated: 2.5g
24
Monounsaturated: 6.0g
25
Cholesterol: 66mg
26
Sodium: 140mg
27
Carbohydrates: 8g
28
Fiber: 1g
29
Sugars: 4g
30
Protein: 25g
31
Calcium: 64mg
32
Potassium: 569mg
33
1/2 fruit
34
3 lean meat
35
1/2 fat

kcal

Calories

Carbs

Protein

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

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 14 ingredients. The key ingredients include: 1 cup diced cantaloupe, 1 cup diced seeded cucumber (English, or hothouse, preferred), 1 tablespoon snipped fresh mint, 1/2 teaspoon grated lemon zest, and more.

Yes, Sauteed Trout with Cucumber-Melon Salsa falls under the Seafood category and is a great choice for this type of meal.

Keep refrigerated in an airtight container and enjoy within 1–2 days for the best freshness. Best served cold — no reheating needed.

That's it — enjoy your meal!

Sauteed Trout with Cucumber-Melon Salsa

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions