©2018 by Laurie Richardone

Proudly created by bblgum marketing

Pan Seared Trout Caramelized Fennel Roasted Red Pepper Couli



Red peppers are filled with vitamins B-6 & folate. Fennel has vitamin C, B-6 and fiber.


Season/ Autumn/ winter

Prep time: 15 minutes

Inactive cook time: 45 minutes for roasting peppers

Cook time: 15 minutes



Serves 2

2 trout fillets, or other white fish

2 fennel bulbs, quartered

2 red bell peppers, roasted

1 tsp. salt

1/8 tsp black pepper

1/4 cup extra virgin olive oil

1/8 cup neutral oil, canola, or grapeseed for searing fish

1/2 lemon, juiced

fennel fonds for garnish

1 tsp. orange zest, optional for peppers




Preheat oven to 400


On a baking sheet put peppers in the oven for 45-55 minutes, or until black on all sides.

Remove and let sit for 5 minutes. Peel skin off and take out the seeds. Can be made a day ahead, store in refrigerator.


Place roasted peppers, pinch of salt, pepper, 1 tbsp. lemon juice, olive oil in blender or food processor. Blend until creamy. Taste for seasoning. Set aside. Add orange zest if using, and blend.


Blanch fennel in boiling salted water( 1 tsp.) for 2 minutes. Remove and place on paper towels to remove excess moisture. Place in hot pan with olive oil, and brown on both sides. When melted down a bit remove from pan and drizzle more olive oil and a bit of lemon juice. Taste for seasoning.


Season fish with salt and pepper. Heat non stick pan on medium heat. Add oil when hot. Gently add fish to pan, skin side down. Depending on the thickness of fish, cook for 5-9 minutes. Trout is thinner, so it takes less time. Turn fish over for the last couple of minutes.


Assembly: Place fish on center of plate. Spoon Red pepper couli around the fish. Lay three fennel bulbs on each piece. Add fennel fonds for garnish. Squeeze a bit more lemon juice over the dish. Sprinkle with extra pepper, and olive oil.