Penn Herb Wellness Guide

Blue Corn-Crusted Rainbow Trout with Papaya-Tomatillo Relish

Blue Corn-Crusted Rainbow Trout with Papaya-Tomatillo Relish: Main Image

Quick Facts

Servings: 24
Cook Time: 60 min.
Sam Carlsen
Heart-healthy trout's delicate flavor is complemented by a silky honey-papaya sauce and a chunky, fresh relish.


  • 9 eggs
  • 1/2 cup milk
  • 24 8 oz rainbow trout fillets
  • coarse salt, as needed
  • seasoned rice flour, as needed
  • blue corn meal, as needed
  • neutral vegetable oil, as needed
  • 24 chives, for garnish
  • 12 cilantro sprigs, for garnish
  • Papaya Sauce5 cups coarsely chopped onions
  • 1/2 cup olive oil
  • 6 garlic cloves
  • 3/4 cup red wine vinegar
  • 6 cups chopped papaya
  • 1/3 cup clover honey
  • Papaya Relish3 cups diced papaya
  • 1 1/2 cups diced tomatillo
  • 1/2 cup diced red onion
  • 2 Tbs chopped jalapeo
  • 3 garlic cloves, finely chopped
  • 1/3 cup fresh lime juice
  • 1 1/2 Tbs honey
  • 1 1/2 Tbs olive oil
  • 1 1/2 Tbs cilantro, chopped, fresh


  • Whisk together egg and milk; reserve.
  • Per serving: Lightly season 2 fillets with salt. Dip into seasoned flour, then egg mixture, and finally corn meal. Fry over medium heat, flesh-side down, about 2 minutes. Turn; cook until trout is just firm, about 1 minute.
  • Per serving: Ladle 3 tablespoons warm papaya sauce in the center of the plate, then swirl to distribute. Put trout on sauce; top with 1/4 cup papaya relish. Garnish with chives and cilantro.
  • Papaya SauceCook 5 cups coarsely chopped onion in 1/2 cup olive oil until soft; stir in 6 cloves chopped garlic. Deglaze with 3/4 cup red wine vinegar; reduce by half. Stir in 6 cups chopped papaya; cook until soft, adding a tablespoon or two of water, if mixture gets too dry. Pure. Stir in 1/3 cup clover honey; thin, as necessary, with water. Season to taste with salt. Reserve.
  • Papaya RelishJust before serving, fold together 3 cups diced papaya, 1 1/2 cups diced tomatillo, 1/2 cup diced red onion, 2 tablespoons chopped jalapeo, 3 cloves finely chopped garlic, 1/3 cup fresh lime juice, 1 1/2 tablespoons each of clover honey, olive oil, and chopped, fresh cilantro. Season to taste with salt. Reserve.
Recipe courtesy of the National Fisheries Institute

Nutrition Facts

Calories 408
  Calories from Fat 137 (34%)
(24%)Total Fat 15g
(15%)Saturated Fat 3g
Polyunsaturated Fat 4g
Monounsaturated Fat 7g
(71%)Cholesterol 213mg
(4%)Sodium 103mg
(39%)Potassium 1349mg
Total Carbohydrate 16g
(7%)Dietary Fiber 2g
Sugars 10g
Sugar Alcohols 0g
(100%)Protein 50g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

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The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2020.