Rainbow Trout with Micro Green Sauce
Omega-3-rich rainbow trout is gussied up with this fresh tasting green sauce. The best micro greens to use include brown mustard, arugula, cress, radish, or fenugreek. Wild salmon or Arctic char are good fish choices as well. Use extra sauce as a salad dressing.
1 1/2 lbs (750 g) rainbow trout filets
Salt and pepper, to taste
1 cup (250 mL) packed micro greens
1 shallot, minced
2 garlic cloves, minced
Juice of 1/2 lemon
1 tsp (5 mL) lemon zest
1 Tbsp (15 mL) red wine vinegar
Salt and pepper, to taste
1/4 cup (60 mL) extra-virgin olive oil
Preheat oven to 375 F (190 C).
Slice trout into 4 equal-sized pieces. Rinse, pat dry with paper towel, and season with salt and pepper. Place trout pieces on silicone- or parchment paper-lined baking sheet and bake for 12 minutes, or until flesh is opaque and easily flakes.
Meanwhile, add micro greens, shallot, garlic, lemon juice, lemon zest, red wine vinegar, and salt and pepper to blender or food processor and pulse until combined. With machine running, pour in olive oil through feed tube and blend until just slightly chunky.
Serve trout with green sauce.
Serves 4.
Each serving contains: 359 calories; 36 g protein; 23 g total fat (4 g sat. fat, 0 g trans fat); 2 g carbohydrates; 0 g fibre; 109 mg sodium
source: "MIcrogreens", alive #355, April 2012
Rainbow Trout with Micro Green Sauce
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
