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The Cook Book

Trout Provencal

Freshest Fish combined with Provencal Sauce

Total time
30 mins

Recipe by:

Chef Ryan co-founded Centered Chef in 2005. Although his chef jacket defines his line of work, he is also a passionate ambassador of wellness, creatively combining the culinary arts with nutrition. His “clean, simple and sexy” cooking style is rooted in functional, natural ingredients, harmonized with texture, convenience and nutrition.

INGREDIENTS - 4 servings
  • 2 Teaspoons olive oil
  • 1 Teaspoon garlic minced
  • 1 Tablespoon shallot(s) minced
  • Cups dry white wine
  • 2 Cups grape tomatoes or cherry tomatoes; cut in half or diced (can use canned, peeled and diced tomatoes)
  • 12 Cup Kalamata olives or use a mix of olives
  • 1 Tablespoon capers rinsed and drained
  • 1 Tablespoon lemon juice
  • sea salt to taste
  • white pepper to taste, can substitue with black
  • 1 Teaspoon fresh thyme minced
  • 8 trout, 2 oz each, skin on
  • To Make the Provencal Sauce:
  • Heat 1 teaspoon of olive oil in sauce pan over medium heat. Sauté shallots until translucent, about 1-2 minutes, then add garlic and sauté until fragrant. Add wine and cook until evaporated. Finish with diced tomatoes, olives, capers and lemon juice. Season with salt and pepper to taste. Cook until liquid is evaporated and tomatoes are softened (about 3-4 minutes).
  • To Cook the Fish:
  • Heat one teaspoon of olive oil over medium high heat. Season fish fillets with salt and white pepper. Sauté fish, skin side down for 2-3 minutes, then flip and repeat until fish is slightly firm to the touch.
  • To Serve: Serve each hot filet with ¼ cup of sauce atop.

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This recipe also calls for: Thyme

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