Cilantro, cumin, and chilies for an easy herb-crusted rainbow trout on spicy stewed cannellini beans, spinach, mushrooms, and tomatoes in coconut milk and cilantro-dusted jasmine rice.
A Quick and Easy Recipe
It's ready in less than 30 minutes! Get a well-seasoned and flaky fish from this simple herb-crusted rainbow trout recipe. The spicy kick from the chili herb crust also pairs well with the creamy coconut-infused cannellini beans.
Additionally, the lime juice, giving a citrus pop, cuts through the creamy sauce, making it a well-balanced experience. You can't go wrong with all of this yummy flavor when served next to a warm side of aromatic jasmine rice!
Need more air-fryer fish recipe ideas? You must try the popular Air Fryer Branzino with Lemon Potatoes and Vegetables. And if Ying is this trout recipe, Yang is the Blacken Trout with Chorizo Beans and Garlic Broccoli. However, no matter your choice, you will have an excellent rainbow trout meal.
If you are in the mood for a hearty bowl of spicy fish soup, check out the Pepper Fish Yam Stew. But if you want something light, try the Healthy Poached Egg Avaocodo Rainbow Tuna Salad.
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Why Beans with Coconut Rice?
The inspiration for the beans comes from Haitian "sos pwa," bean sauce in Haitian Creole. For example, the beans are served as a side and made with coconut milk, adobo seasoning, cloves, butter, thyme, parsley, habanero, or scotch bonnet pepper.
The type of legume varies from black beans, red kidney, pinto, cranberry beans, cannellini beans, and peas to lentils. After simmering for a while, we would blend half of it and pour it back into the bean mixture to make a chunky bean puree, which is then served over aromatic Jasmine rice.
Some cooks actually blend the whole sauce mixture and run it through a sieve to make a smooth bean sauce.
Ingredients and Instructions
First, you'll want to get the rice going. This herb-crusted rainbow trout recipe uses white jasmine rice, but you can use brown jasmine rice as well, but it will take longer to cook. Additionally, I just used my rice cooker with water and a little salt. Some may actually add vegetable broth instead of water.
Then, you want to make the chili herb paste, which includes onion, red bell pepper, jalapenos, garlic, cilantro, scotch bonnet pepper sauce, fresh or dried oregano, thyme, smoked paprika, cumin, red chili pepper flakes, salt, and pepper.
For the Fish and Beans
Then, coat the rainbow trout fillets with some paste and use the rest in the bean sauce. You'll saute mushrooms and tomatoes in avocado oil for the bean sauce. Then, add the paste, the cannellini beans, coconut milk, and spinach.
Combine well and taste for seasoning, and reduce to a thick bean sauce. Then, top the rice and bean sauce with the herb-crusted rainbow trout, squeeze on some fresh lime juice, and enjoy!
For quantities, please see the herb-crusted rainbow trout recipe card below.
Busy Folks - Become a better home cook with cooking tips to help you cook more efficiently on Cook's Notebook tab. In addition, some related detailed steps can be found there, like how to prep fish for this herb-crusted rainbow trout recipe.
Substitutions
- Rainbow Trout - Use three fillets of salmon, about 5 ounces each, or three fillets of tilapia, about 3.5 ounces each.
- Shimeji Mushrooms (Brown Beech Mushrooms) - Try cremini, baby brown, white button, or portobello. However, if using portobello, dice into 1-inch cubes.
- Jasmine Rice - You can use brown jasmine rice and brown or white basmati rice.
- Coconut Milk - If you don't like coconut milk, try substituting it with a dash of white wine or lemon juice before adding beans, and use heavy cream instead of coconut milk with a little bit of butter and chopped parsley close to the end. The possibilities are endless.
- Dried to Fresh Herb Conversions
- ½ teaspoon dried oregano = 1 teaspoon oregano leaves
- ¼ teaspoon dried thyme = 1 teaspoon thyme leaves
- ¼ teaspoon dried parsley = 1 teaspoon parsley leaves chopped
Change Heat Level - Modify the herb-crusted rainbow trout recipe's heat level to your liking and learn more about the Scoville Scale and Chili Pairings.
Variations
- Baked Rainbow Trout - Preheat your oven to 350 degrees Fahrenheit and prepare your baking dish by brushing on oil or using parchment paper. Also avoid overcooking the fish by cooking it for the right amount of time according to its thickness.
- For rainbow trout, 4 minutes is perfect. However, if you use a thicker fish like salmon, you might need to add two more minutes.
- Don't forget to season the fish with salt and pepper and smear the chili paste on top. Once your fish is ready, let it rest for a few minutes to avoid it from being completely dry when eating.
- Broiled Rainbow Trout - For a crispier fish, start by baking it, then broiling it at 390 degrees Fahrenheit at the last minute. Use a sprayed baking sheet pan with a rack instead of a baking dish.
- As a result, this will prevent the fish from sticking and ensure it cooks beautifully. Now, let's pack our trout with flavor by seasoning it with salt, pepper, and a large smear of chili paste.
- In less than 10 minutes, a warm and juicy fish will be ready to enjoy. Don't forget to let it rest for a few minutes to prevent it from completely drying when eating.
- Pan Searing Rainbow Trout - If you plan to do this recipe on the stovetop, I recommend pre-heating your oven to 400 and using a quality cast iron pan. Heat the pan on the stove on medium-high.
- Then, add the oil and heat before adding the fish. You also want your pan to be almost smoking hot. In addition, the great thing about cast iron pans is their ability to keep the desired temperature, which will make an incredible golden brown crust.
- Next, add your seasoned fish skin side down and sear for 1 to 2 minutes, then place it in the oven.
- Grilling Rainbow Trout - I suggest adding the paste to the meat a few minutes before it is done.
- Steak or Chicken - If you don't want fish, use this chili herb paste on chicken or steak, broiled, baked, or grilled.
Equipment
- Air Fryer - Used to air fry the fish. This herb-crusted rainbow trout recipe was developed using the Ninja Foodi 5-in-1 Indoor Grill. However, if you do not have an air fryer, you can try roasting in the oven.
- You have two options with different results: a sheet pan with parchment paper or a sheet pan with a sheet pan rack.
- The parchment paper will produce vegetables roasted in their juices and caramelization at the bottom.
- In contrast, the sheet pan rack will result in just roasting the vegetables due to the hot air flowing around the vegetables.
- Now, the trick is not to overcrowd in whatever method you choose, but if this happens, toss in between cooking.
- Food Processor - For the herb paste. I used my KitchenAid 3.5 Cup Food Chopper, which is tough enough to do the job and small enough to avoid finding space for a new appliance. Also, the best part is the drizzle basin that you can use to add the oil for excellent emulsification.
- Medium Saute Pan - Used for making the spicy coconut beans. Because it's wide enough to saute and deep enough to simmer the beans and vegetables like the All-Clad HA1 Hard Anodized Nonstick Sauté Pan with Lid.
Kitchen Must Haves - Find other tools I use here.
Storage
- Refrigerator - To store in the fridge, you can place the rice, beans, and herb-crusted rainbow trout in shallow 2-inch containers to cool down quickly. Then, store in an air-tight sealing container. The meal will last up to four days.
- Freezer - Follow the refrigeration process mentioned above. Then, you can place them in the freezer in a labeled, airtight container.
Air Tight Food Containers - I use Glass Food Storage Containers with a plastic clipping lid to store food. For example, I always suggest glass storage containers since you can microwave them and hold food without staining the container, and the glass keeps them at a more stable temperature, which keeps the food fresher longer.
Cooking tip
The key is in simmering the beans. Allow it to cook down for the flavor to evolve.
Frequently Asked Questions
Cannellini, a white kidney bean, is a versatile and delicious legume with a rich history. Originating in Italy, these beans have been enjoyed for centuries in Mediterranean cuisine and are popular in Southern Italy.
Interestingly, it first appeared in Argentina, obviously related to red kidney beans, and is commonly used in pasta e fagioli and minestrone soup! Both soups are delicious and favorites at local Italian-American restaurants.
Rainbow trout can be fished all year round. Mostly, you will find it frozen at your local market. I also usually find it at Trader Joe's and my local supermarket, which focuses on fresh produce, high-quality meats, and seafood. You can go to your local fish market too.
For example, they typically carry a variety of fish all year round, including rainbow trout. Or ask them for something similar. For instance, you can ask the fishmonger if they have any fresh rainbow trout or if they carry any frozen options. However, if you're up for a challenge, you can even try catching your own wild rainbow trout!
First, let's start by cleaning the fish properly. To begin with, use a cutting board for raw meat, a sharp knife, clean hands, and gloves. Afterward, take the fish and use a sharp knife to remove any remaining scales from the skin by brushing against the scales to pop them off.
Then, make sure to cut off the head and tail of the fish before proceeding. After that, it's time to dress the fish. Using your knife, carefully cut open the belly of the fish and remove any guts or organs inside.
You can scrap the inside out with a spoon or with your knife. Rinse the cavity thoroughly with cold running water until it is completely clean.
For Fillets, pat the fish dry with some paper towels and use the sharp knife to remove the flesh from the bones by placing the fish flat on the cutting board, with the belly horizontally towards you.
Run your knife from under the gill, sliding against the bones towards the tail. Separate the fish from the tail. Then do the same on the other side of the fish.
You don't have to stop at rainbow trout; you can try making catfish, mahi mahi, halibut, flounder, or even haddock. There are just a few things to remember before you do.
First, start by seasoning the fish with your desired spices and herbs. Additionally, a great blend of the two is a sure way to spice things up. Also, use a high smoke point oil to prevent smoke and provide a neutral taste, such as avocado oil. And if the fish has skin, locking in the juices is even better.
To prevent overcooking, cook the fish according to its thickness. So thin fish like this trout takes about 4 minutes while salmon would take about 6. However you do it, in less than 10 minutes, you'll have a super yummy and packed-with-flavor fish dish that you will enjoy very often.
A four-ounce piece of a fillet took about 4 minutes in the air fryer. For example, several factors may come into play, such as the thickness of the fish and if you are using the air fryer, oven, or pan searing.
Caribbean Recipes
Looking for other Caribbean-inspired recipes like this? Try these:
- Mango Cookies and Cream No-Churn Ice Cream
- Curry Chicken Gnocchi Soup with Spinach and Mushrooms
- Air Fryer Chicken Breast with Hot Honey Glazed Vegetables
- Curried Air Fryer Lamb Chops with Chickpea Cucumber Salad
Seafood Recipes
Looking for other seafood recipes like this? Try these:
- Healthy Poached Egg Avocado Rainbow Tuna Salad
- Smothered Salmon Salisbury Steak with Tomato Mushroom Gravy
- Jalapeño Pesto and Argentinian Shrimp Pasta
- Sweet and Spicy Seafood Neoguri with Mushrooms, Spinach, and Fried Egg
Video
Recipe
📖 Recipe
Chili Herb Crusted Rainbow Trout with Cannellini Beans, Spinach, Mushrooms, and Tomatoes
Ingredients
- ¼ bunch of cilantro
- ½ medium onion cut into large chunks
- ¼ medium red bell pepper cut into large chunks
- 1 jalapeno cut into large chunks
- 2 garlic cloves
- ½ teaspoon dried oregano
- ¼ teaspoon dried thyme
- ¼ teaspoon dried parsley
- 1 teaspoon smoked paprika powder
- ½ teaspoon ground cumin
- ¼ teaspoon red chili pepper flakes
- ¼ teaspoon kosher salt
- ¼ teaspoon ground black pepper
- 1 teaspoon scotch bonnet pepper sauce
- 12 ounces of rainbow trout 3 fillets
- ⅛ teaspoon kosher salt
- ⅛ teaspoon ground black pepper
- ¼ teaspoon avocado oil
- ½ tablespoon avocado or olive oil
- ½ cup shimeji mushrooms brown beech mushrooms
- ½ cup cherry tomatoes halved
- 15.5 oz can of cannellini beans
- ½ cup coconut milk
- ¼ teaspoon kosher salt
- ¼ teaspoon ground black pepper
- 1 cup baby spinach
- 1 ½ cups cooked jasmine rice
- 3 lime wedges ½-inch thick
- 1 tablespoon cilantro chopped (optional)
Instructions
- Save time in the kitchen: Read the instructions thoroughly, then gather and prep all your ingredients before cooking! Learn Prepping Tips.
- Before you start the recipe, ensure you start your rice. For rice recipes, click here. Use the white rice recipe to make the jasmine rice.
- For the herb paste, in a food processor, blend the cilantro, onion, red bell pepper, jalapeno, garlic, oregano, thyme, parsley, paprika, cumin, chili pepper flakes, salt, black pepper, and scotch bonnet sauce to a smooth paste.
- For the fish, on a cutting board for raw fish, place the trout skin side up, pat the fish dry with a paper towel, brush on oil with a brush, and season with salt and pepper.
- Flip the fish over, brush with oil, and season again.
- On the flesh side up, add about 3 tablespoon of the herb paste to each fish fillet and spread it evenly to cover the flesh.
- Preheat the air fryer to 390 degrees Fahrenheit with the cooking timer for 4 minutes. Adjust accordingly time-wise for thicker fish.
- When the air fryer is ready, place the fish skin side down. When the fish is done, you can leave the air fryer with it open to keep the fish warm.
- For the coconut cannellini beans, heat a medium 10-inch saute pan on medium-medium heat.
- Once the pan is hot, add the oil and wait for 1 minute.
- Add the mushrooms and cook for 2 minutes, occasionally stirring.
- Add the tomatoes, combine, and cook for another 2 minutes, occasionally stirring.
- Add the rest of the herb pepper paste to the mushroom and tomatoes and combine well; cook for another 2 minutes, occasionally stirring. Allow the content of the paste to cook down, especially the onions.
- Add the beans and coconut milk, combine well, and simmer for 5 minutes.
- Add the spinach, and combine well.
- Lower the heat to medium and cook for 2 minutes. Allow the coconut milk to cook down and the flavors to infuse.
- Taste and season the sauce with salt if necessary.
- To plate, spoon on rice on one-half of the plate, then spoon on the beans on the other half. Place the fish herbs side up on top in the center of the dish. Serve with a wedge of lime, and sprinkle the chopped herb over the rice.
- To eat, squeeze the lime juice over the fish.
Chili Herb Crusted Rainbow Trout with Cannellini Beans, Spinach, Mushrooms, and Tomatoes
Ingredients
Instructions
Notes
Dried to Fresh Herb Conversions
- ½ teaspoon dried oregano = 1 teaspoon oregano leaves
- ¼ teaspoon dried thyme = 1 teaspoon thyme leaves
- ¼ teaspoon dried parsley = 1 teaspoon parsley leaves chopped
Rainbow Trout Substitutes
- 3 fillets of salmon, about 5 ounces each
- 3 fillets of tilapia, about 3.5 ounces each
Shimeji Mushrooms, aka Brown Beech Mushrooms Substitute
- Try cremini, baby brown, white button, or portobello
- If using portobello, dice into 1-inch cubes
Jasmine Rice Substitute
- Brown jasmine rice
- Brown or white basmati rice
Storage: Refrigerator
- To store in the refrigerator, you can place the rice, beans, and fish in shallow 2-inch pans to cool down quickly.
- Then store in an air-tight sealing container.
- The meal will last up to four days.
Storage: Freezer
- First, follow the refrigeration process mentioned above.
- Then you can place them in the freezer in a labeled, airtight container.
Reheat: Stove Top
- Thaw it out entirely in the refrigerator to prevent bacterial growth if frozen.
- I suggest heating the bean sauce slowly in a saucepan on low heat, covering it with a lid with a small amount of broth, and occasionally stirring to prevent sticking to the bottom of the pan, do the same for the rice.
- You can also heat the fish on low heat in a saute pan covered.
Reheat: Microwave
- Thaw it out entirely in the refrigerator to prevent bacterial growth if frozen.
- Heat one portion in a bowl or plate for two minutes with a microwave cover.
Nutrition Facts
Calories
539.01Fat
15.75 gSat. Fat
8.54 gCarbs
62.66 gFiber
9.67 gNet carbs
52.97 gSugar
3.36 gProtein
38.65 gSodium
547.9 mgCholesterol
66.9 mgThese are calculations based on search results of the ingredient's nutritional information.
Food safety
- Cook chicken to a minimum temperature of 165 °F (74 °C).
- Do not use the same utensils on cooked food that previously touched raw meat to prevent foodborne illness from contaminated uncooked meats.
- Wash hands after touching raw meat to prevent cross-contamination.
- Don't leave food at room temperature for extended periods; this can breed bacteria.
- Never leave cooking food unattended to prevent burns and fires.
- Use oils with a high smoke point to avoid harmful compounds.
- Always have good ventilation when using a gas stove to prevent carbon monoxide poisoning.
See more guidelines at USDA.gov.
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