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Lemon Herb-Rubbed Trout with Fennel Salad

By The Canadian Living Test Kitchen

Tested till perfect

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Lemon Herb-Rubbed Trout with Fennel Salad

This recipe makes 4 servings

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Nutritional Info

Per serving: about -
cal 348
pro 30 g
total fat 22 g
sat. fat 4 g
carb 7 g
fibre 3 g
chol 80 mg
sodium 517 mg
potassium 848 mg
% RDI: -
calcium 14
iron 10
vit A 14
vit C 38
folate 25

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.

Ingredients

  • 1 tsp fennel seeds
  • 1/4 cup minced fresh parsley
  • 2 tbsp extra-virgin olive oil
  • 1 tbsp grated lemon rind
  • 1 large clove garlic, finely minced
  • 1-1/2 lb trout fillets, with skin
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 4 lemon wedges or lemon slices
  • Shaved Fennel Salad:
  • 1 fennel bulb, thinly sliced (about 3 cups/750 mL)
  • 1/4 cup thinly sliced red onions
  • 2 tbsp extra-virgin olive oil
  • 1 tbsp lemon juice
  • 1/4 tsp salt
  • 1/4 tsp pepper

Preparation

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:

Source : Canadian Living Magazine: June 2009

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