Like salmon, trout is a supremely healthy protein thanks to its abundance of omega-3 fatty acids, vitamins, and minerals. Since we wanted to eat this oily fish more often, we needed a different method than the typical pan-frying, which doesn’t add much nutritionally. Instead, we baked the fish whole for a dramatic presentation. Spacing them out on a rimmed baking sheet permitted good air circulation, which allowed the exterior to crisp without retaining too many juices that would cause the fish to steam. Trout has a rich taste that works best with other potent flavors, so we stuffed the fish with a mixture of fragrant preserved lemon, sweet vitamin C–packed red pepper, and briny green olives. If you cannot find preserved lemons, you can make a quick substitute: Mince eight 2-inch strips lemon zest and combine with 2 teaspoons lemon juice, 1 teaspoon water, ½ teaspoon sugar, and ½ teaspoon salt in bowl. Microwave mixture at 50 percent power until liquid evaporates, about 2 minutes, stirring and mashing lemon with back of spoon every 30 seconds. You can substitute mackerel for the trout, if desired. The trout heads can be removed before serving, if desired.
Ingredients
- 3 tablespoons cold-pressed extra-virgin olive oil
- 1 red bell pepper, stemmed, seeded, and chopped fine
- 1 red onion, chopped fine
- ½ preserved lemon, pulp and white pith removed, rind rinsed and minced (2 tablespoons)
- 0.33 cup pitted brine-cured green olives, chopped
- 1 tablespoon minced fresh parsley
- Salt and pepper
- 4 (8- to 10-ounce) whole trout, gutted, fins snipped off with scissors
- Lemon wedges
- Adjust oven rack to middle position and heat oven to 500 degrees. Heat 2 tablespoons oil in 12-inch skillet over medium-high heat until shimmering. Add bell pepper and onion and cook until vegetables are softened and well browned, 8 to 10 minutes. Stir in preserved lemon and cook until fragrant, about 30 seconds. Off heat, stir in olives and parsley and season with salt and pepper to taste.
- Grease rimmed baking sheet with remaining 1 tablespoon oil. Rinse each trout under cold running water and pat dry with paper towels inside and out. Open cavity of each trout, season flesh with salt and pepper, and spoon one-quarter of filling into opening. Place trout on prepared sheet, spaced at least 2 inches apart. Bake until thickest part of trout registers 130 to 135 degrees, 10 to 12 minutes. Carefully transfer trout to serving platter and let rest for 5 minutes. Serve with lemon wedges.
| Nutrition Facts |
Serving Size 1 |
Nutritional Value Per Serving | Calories 300 kcal Calories from Fat: 180 kcal |
|
% Daily Value*
|
| Total Fat 20 g 57% |
Saturated Fat 3 g 15% |
Trans Fat 0.0 g |
Cholesterol 65 mg 22% |
Sodium 510 mg 9% |
carbohydrates 6 g 5% |
Dietary Fiber 1 g 3% |
Sugars 3 g 3% |
Protein 24 g 48% |
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years. |