I love rainbow trout. Where I am from, most people pan-fry it, but honestly, I prefer it when it is baked. Rainbow trout can be grilled, steamed or broiled. It’s a very versatile fish and you can’t go wrong however you choose to prepare it.
The best thing about rainbow trout is that it is healthy for you. With all the emphasis these days on buying wild-caught fish, it was surprising for me to learn that farmed rainbow trout is actually safer to eat than wild lake trout.
High in Omega-3 fatty acids, this beautiful oily fish can help your body fight against cardiovascular and neurological diseases, certain cancers, hypertension and high cholesterol. *The American Heart Association recommends consuming 3.5 ounces of fish like rainbow trout at least two times a week.
If you’re in the mood for rainbow trout and want to try something new, my husband and I came up with an easy flavorful baked trout recipe.
You will need:
Whole rainbow trout, cleaned
One lemon, sliced six ways
¼ of a fennel bulb, sliced like you would an onion
2 sprigs of rosemary
3 sprigs of oregano
3 sprigs of thyme
½ cup of your favorite white wine
How to prepare:
Preheat your oven to 425.
Line a baking sheet with aluminum foil to protect it from any spillage.
Next, take more aluminum foil and create a boat or basket for your trout to nest in.
Take your cleaned, whole rainbow trout and season outside and inside cavity with salt and pepper and place inside your boat or basket.
Stuff its cavity with the some of the sliced fennel, all of the rosemary, oregano, thyme sprigs and four of the six lemon slices.
Add the remaining 2 lemon slices and remaining few fennel slices on top of the fish.
Drizzle the outside of the fish with olive oil.
Pour about a ½ a cup of your favorite white wine over the fish.
Seal your aluminum foil boat or basket.
Bake for 30 to 40 minutes, depending on how hot your oven is– 35 minutes might work, but until cooked and tender.
The bones should come right out and you can plate your trout on top of a cooked leafy vegetable like spinach, kale or greens. If you’re not dieting, add a starch like roasted potatoes on the side.
*AHA referenced in http://www.healthyeating.sfgate.com, Is trout good for you?