Lemon Herb-Rubbed Trout with Fennel Salad

Lemon Herb-Rubbed Trout with Fennel Salad 150 Author: Canadian Living Credits: Lemon Herb-Rubbed Trout with Fennel Salad 150

When it comes to choosing fish for dinner, look for sustainable options. Farmed trout is a great fish to put on your plate, and with 18 grams of protein and just 5 grams of fat per serving, it's a good choice to protect both the state of our oceans, and your health.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: June 2009

Ingredients

  • 1 teaspoon fennel seeds
  • 1/4 cup minced fresh parsley
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon grated lemon rind
  • 1 clove garlic finely minced
  • 1 1/2 lb trout fillet with skin
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 4 lemon wedges
  • 4 lemon slices
Shaved Fennel Salad:
  • 1 fennel bulb thinly sliced (about 3 cups/750 mL)
  • 1/4 cup thinly sliced red onion
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon lemon juice
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

Method

Using mortar and pestle or bottom of heavy pot, crush fennel seeds. In small bowl, combine fennel seeds, parsley, oil, lemon rind and garlic.

Pat fish dry; sprinkle with salt and pepper. Place fish, skin side down, on parchment paper–lined or greased baking sheet; rub top with parsley mixture. Roast in 350°F (180°F) oven until fish flakes easily when tested, about 8 minutes.

Shaved Fennel Salad: Meanwhile, in bowl, combine fennel, onion, oil, lemon juice, salt and pepper. Serve with trout and lemon wedges.

More trout recipes:

Nutritional facts Per serving: about

  • Sodium 517 mg
  • Protein 30 g
  • Calories 348.0
  • Total fat 22 g
  • Potassium 848 mg
  • Cholesterol 80 mg
  • Saturated fat 4 g
  • Total carbohydrate 7 g

%RDI

  • Iron 10.0
  • Fibre 0.0
  • Folate 25.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 14.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 14.0
  • Vitamin C 38.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Lemon Herb-Rubbed Trout with Fennel Salad

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