Articles & Recipes

Pan-Roasted Trout with Fresh Tomato Basil Sauce (diabetes-friendly)

June 4, 2018

Here’s a simplified cooking method for trout. It’s served with a vibrant fresh tomato topping that is more popularly associated with bruschetta.


Fresh Tomato Basil Sauce
2 large ripe red tomatoes, seeded and diced 2
1⁄2 clove garlic, minced 1⁄2
2 tbsp minced green onion 30 mL
2 tbsp chopped fresh basil 30 mL
1⁄8 tsp salt 0.5 mL
Freshly ground black pepper
1 tbsp balsamic vinegar 15 mL
1 tbsp extra virgin olive oil 15 mL
1 tsp extra virgin olive oil 5 mL
1 lb trout fillets with skins 500 g


  1. Sauce: Shortly before serving, in a bowl, combine tomatoes, garlic, green onion, basil, salt, pepper to taste, vinegar and oil.
  2. Fish: Pat trout dry with paper towels. Brush a large nonstick skillet with oil and heat over medium-high heat. Place trout, skin side down, in skillet. Cook for 2 minutes, without turning. Reduce heat to mediumlow, cover and cook for 3 to 5 minutes or until fish is opaque and flakes easily when tested with a fork (time depends on thickness of fish; increase time as needed).
  3. Arrange fish on plates and top with sauce.
Learn more about how to choose sustainable seafood by checking out these websites: Marine Stewardship Council (, Monterey Bay Aquarium Seafood Watch ( or SeaChoice (


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