Lemon Herb-Rubbed Trout with Fennel Salad
This recipe makes 4 servings
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
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









