Steelhead Trout with Minted Smashed Peas

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Skill Level
Preparation Time 10 minutes Total Time 25 minutes
Servings 4 Cost Per Serving $4.65
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4 – 3oz portionsSteelhead Trout or other fatty fish like rainbow trout, pacific salmon
2 tbspButter
2 tbspCapers, roughly chopped
2 tbspShallots, finely chopped
¼ tspSea Salt (optional)
Smashed Minted Peas
1 1/2 cupsFresh or Frozen Peas
1/4 cupFresh Mint, finely chopped
1 tbspLime Zest
2 tbspPistachios, crushed
1 tbspOlive Oil
1/2 tspSea Salt (optional)


  1. Place peas and pistachios in a small pot over medium with about a ¼ cup of water. Simmer for about 3 minutes. Add remaining ingredients and smashed everything with a potato masher or a fork. Season to taste.
  2. Season the fish with a pinch of salt. Bake in the oven at 375 degrees F for 15 minutes or sear on a sauté pan over medium heat for about 3 minutes per side. Remove from pan. Add butter capers and shallots. Cook for about two minutes until the butter starts to turn golden brown. Pour over your fish.
  3. Serve fish on top of the minted peas.


  • ​Getting enough protein can be a challenge for head and neck cancer survivors because red meat and chicken can be challenging to chew and swallow. Try oily fish with extra sauce for a protein-rich option that is moist and may be swallowed more easily.
  • If you find food lacks flavour, try using ingredients that are packed with taste such as capers, shallots, onions, garlic or olives. Raw onions and garlic may bother a sore mouth or throat, but become much milder and sweeter when cooked.
  • Vegetables are an important part of a healthy diet, but they are usually low in calories. Get the benefits of the phytonutrients (plant nutrients) and add extra calories by combining vegetables with olive oil or make a sauce from whole milk, coconut milk, cheese or nuts.