5:30 challenge -- Hazelnut-Brown Butter Trout

To make the meal

Couscous with green peas

Watercress salad

Vicky Murphy of Inland Seafood has been demonstrating recipes on television for many years. “I’ve come up with a repertoire of dishes that look good, cook quickly and are so easy that people can write them down while they’re watching my demo. Of course, they have to be delicious,” she said. This recipe is one of her favorites.

Pan-dressed fish have been trimmed, scaled, gutted and boned so they’re ready to go straight into the pan. This treatment for trout results in thin filets that cook quickly. Murphy says sole, flounder or thin filets of tilapia would all be fine substitutions. Her trick for cooking the filets skin side up first means the cooked fish is easier to remove from the pan because the skin is on the bottom, and serving the trout with the flesh side up makes a prettier presentation.

The hazelnuts are a classic pairing with brown butter, but if you have difficulty finding them, try macadamia nuts or pecans. To add another layer of flavor, stir a teaspoon of ground cumin into the salt and pepper mixture. Murphy also suggests that this recipe also works beautifully with pork chops. Substitute four 3/4-inch thick pork chops for the trout and reduce the salt to 1/4 teaspoon. Cook the chops for about 8 minutes total or until browned and cooked to your desired doneness.

Take the 5:30 Challenge. If you have a great-tasting main-dish recipe that uses no more than five ingredients and can be made in 30 minutes or less, tell us. (Salt, pepper, water and oil for greasing a pan don’t need to be included in the ingredient count.) You can also suggest a side dish if it can be made within the same time. Send recipes with your name, address and phone number to fivethirty@ajc.com.

Hazelnut-Brown Butter Trout

Hands on: 15 minutes

Total time: 15 minutes

Serves: 4

Murphy suggests serving the trout over slivered green onions. Just before cooking the trout, cut 1 bunch of green onions into slivers and divide between 4 dinner plates. The hot fish and butter will wilt the green onions.

4 (8- to 10-ounce) pan-dressed trout

1/4 cup hazelnuts, coarsely chopped

4 tablespoons unsalted butter

2 tablespoons balsamic vinegar

1 tablespoon lemon juice

In a small bowl, mix together 1/2 teaspoon salt and large pinch black pepper. Spread trout open; sprinkle inside with salt and pepper mixture dividing evenly between the four fish. Set aside.

In a large nonstick skillet, heat 1 tablespoon olive oil over medium-high heat. Add two trout, skin side up; cook for 2 minutes. Turn and cook 2 minutes more or until fish flakes easily when tested with a fork. Transfer fish to prepared plates, skin side down. Cover; keep warm. Add additional oil if needed and cook remaining trout. Transfer to plates. Cover; keep warm.

Reduce heat to medium. Add hazelnuts and butter to skillet; cook, stirring often, about 2 minutes, until butter and nuts begin to brown. Stir in lemon juice and vinegar; cook for 30 seconds until slightly thickened. Add a large pinch of pepper. Pour nut mixture over trout; serve immediately.

Per serving: 495 calories (percent of calories from fat, 59), 48 grams protein, 2 grams carbohydrates, 1 gram fiber, 32 grams fat (10 grams saturated), 163 milligrams cholesterol, 120 milligrams sodium.