Recipes
Broiled Rainbow Trout with Fresh Tomato
Ingredients:
4 Serving
Prep: 10 minutes
Cook: about 5 minutes
The delicate texture of trout requires broiling or baking in a hot oven rather than grilling on a barbecue. Tomatoes and lime juice give this low-fat fish recipe extra moistness and flavor.
Tip:
♦ Coriander, also called cilantro or Chinese parsley, has a lively, pungent fragrance. It is widely used in Asian, Caribbean and Latin American cooking.
1 lb rainbow trout fillets (2 medium or 4 small) 500 g
½ cup finely chopped fresh coriander (see Tip) 125 mL
½ tsp grated lime rind 2 mL
2 tbsp fresh lime juice 25 mL
1 tsp olive oil 5 mL
Pinch each salt and freshly ground pepper Pinch
2 cups chopped tomatoes 500 mL
Instructions:
1. Wipe fish with paper towels; split medium fillets lengthwise. Spray shallow baking dish with non-stick cooking spray; arrange fillets in dish in single layer.
2. Stir together coriander, lime rind, lime juice, oil, salt and pepper. Combine 2 tbsp (25 mL) of the lime mixture with chopped tomatoes; set aside. Spread remainder over fish; let stand for 10 minutes.
3. Broil fish 4 inches (10 cm) from heat for 5 minutes or until fish flakes easily with fork. Serve with reserved tomato mixture.
Notes:
Nutritional Analysis per Serving (½ fillet with ¼ of tomato mixture): Calories 211, carbohydrate 6g, fiber 1g, protein 27g, total fat 8g, saturated fat 2g, sodium 111mg.
Canada’s Choice per Serving: 4 Meat & Alternatives, Extra
Recipe reprinted with permission from Canada’s 250 Essential Diabetes Recipes, Sharon Zeiler, Robert Rose Inc., 2011, http://www.robertrose.ca