Fennel Couscous-Stuffed Trout
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This recipe makes 6 servings
Nutritional Info |
|
|---|---|
| Per each of 6 servings: about | - |
| cal | 266266 cal |
| pro | 22 g22g pro |
| total fat | 12 g12g total fat |
| sat. fat | 4 g4g sat. fat |
| carb | 16 g16g carb |
| fibre | 1 g1g fibre |
| chol | 65 mg65mg chol |
| sodium | 456 mg456mg sodium |
| potassium | 478 mg478mg potassium |
| % RDI: | - |
| calcium | 88 calcium |
| iron | 66 iron |
| vit A | 1111 vit A |
| vit C | 1212 vit C |
| folate | 1616 folate |
Whole stuffed fish makes an elegant presentation as well as a nice, light dish in a multicourse meal.
Ingredients
- 2 whole trouts , (about 2 lb/1 kg), cleaned2 whole trouts, (about 2 lb/1 kg), cleaned
- 1 tsp salt 1 tsp salt
- 1/2 tsp pepper 1/2 tsp pepper
- 2/3 cup couscous 2/3 cup couscous
- 2 tbsp chopped fresh parsley 2 tbsp chopped fresh parsley
- 1 tbsp chopped fennel fronds 1 tbsp chopped fennel fronds
- 1/2 tsp grated lemon rind 1/2 tsp grated lemon rind
- 1 tbsp olive oil 1 tbsp olive oil
- 1 cup diced fennel 1 cup diced fennel
- 1 small onion , diced1 small onion, diced
- 2 tbsp butter , melted2 tbsp butter, melted
- 1 tbsp lemon juice 1 tbsp lemon juice
Preparation
Sprinkle inside and outside of fish with half each of the salt and pepper; set aside.
In large heatproof bowl, stir 1 cup (250 mL) boiling water into couscous; cover and let stand until absorbed, about 5 minutes. Fluff with fork. Stir in parsley, fennel fronds and lemon rind.
Meanwhile, in nonstick skillet, heat oil over medium heat; cook fennel, onion and remaining salt and pepper until fennel is softened and translucent, about 8 minutes. Add to couscous.
In small bowl, stir butter with lemon juice; set aside for basting.
Spoon generous 1/2 cup (125 mL) couscous mixture into cavity of each fish. Tie with kitchen string at 1-1/2-inch (4 cm) intervals. Cover and keep remaining mixture warm.
Place fish side by side in greased casserole dish just large enough to hold fish snugly. Pour butter mixture over top. Bake in 400°F (200°C) oven, basting twice, until fish flakes easily when tested with fork, about 20 minutes. Remove to platter; remove strings. Serve with remaining couscous mixture.
In large heatproof bowl, stir 1 cup (250 mL) boiling water into couscous; cover and let stand until absorbed, about 5 minutes. Fluff with fork. Stir in parsley, fennel fronds and lemon rind.
Meanwhile, in nonstick skillet, heat oil over medium heat; cook fennel, onion and remaining salt and pepper until fennel is softened and translucent, about 8 minutes. Add to couscous.
In small bowl, stir butter with lemon juice; set aside for basting.
Spoon generous 1/2 cup (125 mL) couscous mixture into cavity of each fish. Tie with kitchen string at 1-1/2-inch (4 cm) intervals. Cover and keep remaining mixture warm.
Place fish side by side in greased casserole dish just large enough to hold fish snugly. Pour butter mixture over top. Bake in 400°F (200°C) oven, basting twice, until fish flakes easily when tested with fork, about 20 minutes. Remove to platter; remove strings. Serve with remaining couscous mixture.
Source : Canadian Living Magazine: December 2009
- Keywords : Winter; Main Course; Trout; Fennel; Couscous; Skillet; Bake; 300 calories;
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