Serves 1 – 2

Yet again in my house it’s time to start properly meal-planning and using up some of those ingredients in the freezer drawer – this occurs maybe 3 times a year and encourages me to get creative with store-cupboard/fridge/freezer ingredients and look up recipes online or in my many, dusty, mostly unused cook books!  Quite often these are some of my tastiest creations and I feel inspired to get creative in the kitchen again – for a little while anyway!

High in Omega 3 with crispy skin to die for!

High in Omega 3 with crispy skin to die for!

I had some whole frozen trout lurking in my middle drawer and so, using a recipe found online and adapting it a little for frozen herbs I had in storage, I got all chef-y and made myself some protein-dense, low-in-saturated-fats baked trout for tea!

Trout is one of those magical ‘oily’ fish we hear so much about – rich in Omega 3 essential fatty acids which have been found to have heart healthy properties such as decreasing triglyceride levels in the blood, slowing the growth rate of atherosclerotic plaques and lowering blood pressure. They have also been shown to improve the risk factors and heart health of those people who have already suffered from heart attacks or stroke.

I’d recommend serving this, as I did, with a fresh salsa made from a mixture of chopped herbs and salad ingredients.  I used cucumber, tomatoes, sugar-snap peas, mangetout, radishes, celery, broccoli, green and black olives, coriander and parsley and a light dressing of white wine vinegar, olive oil, lemon juice and garlic. The whole meal around 500 kcal.  You could also add some delicious lightly buttered new potatoes or roasties too.

INGREDIENTS

1 whole trout, gutted and cleaned out

1 tbsp. fresh parsley, finely chopped

1 tbsp. fresh dill, finely chopped

1tbsp. fresh coriander, finely chopped

2 cloves garlic, minced

1 tsp. paprika

½ lemon, sliced

1 tbsp. olive oil or olive oil based frying spray

½ tsp. salt

1-2 cups white wine, for cooking (top up during cooking if needed – not you, the fish!!!)

 

INSTRUCTIONS

Preheat the oven to 240C / 475F / Gas Mark 9 (very hot).

  • Finely chop the herbs and mix in a bowl with the minced garlic and paprika.
  • Stuff the trout with 2/3 of the herb and garlic mixture.
  • Place the lemon slices inside the trout on top of the herbs.
  • Put the olive or spray oil in your hand and rub both sides of the fish with it, then rub the salt into the skin.
  • Top the fish with the remaining herbs and garlic and squeeze any remaining lemon juice onto the fish too.
  • Place the fish, herb-side up, on a raised slatted tray (I used the tray from my grill pan) over a deep baking tray. Pour the wine into the bottom of the baking tray.
  • Bake for 30 minutes or until the skin of the trout is crisped up nicely.

NUTRITIONAL INFORMATION

Per Whole Trout (oven-baked with olive oil)*

Low in saturated fat and a great source of protein. This would make a great post-exercise meal if you prepped it before going out

Low in saturated fat and a great source of protein. This would make a great post-exercise meal if you prepped it before going out

Energy                            287 kcal / 1200 kJ

Carbohydrate              0.4g

Fat                                  16.6g

Protein                         33.8g

Total sugar                  0.3g

Saturates                      2.8g

Fibre                              0.8g

Salt                                 2.7g

The above nutritional information is assuming that you used olive oil to bake the fish with. If you use spray oil you will save approximately 70 kcal / 293 kJ, 8.0g fat and 1.2g saturated fat.

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