Ready to go to battle with any angler and possessing flesh with praise-worthy rich flavour, lake trout are among the most sought-after sport fish in Canada. And cooking it whole in this one-pan recipe requires minimal prep to reap the rewards of a catch well done. Plus, bones infuse an extra layer of flavour during cooking.
Non-anglers can look for farm-raised whole rainbow trout at fish counters, or try this recipe with fillets of arctic char, splake, salmon, or rainbow trout and simply shorten the cooking time for the fish.
2 medium-sized whole lake trout, cleaned and gutted (or see "Other fish to try")
Salt and black pepper, to taste
2 lemons, thinly sliced
8 thyme sprigs
2 Tbsp (30 mL) drained capers
2 garlic cloves, minced
1 fennel bulb, fronds reserved
2 red bell peppers
1 red onion
1 Tbsp (15 mL) extra-virgin olive oil
Salt, to taste
Preheat oven to 425 F (220 C). Line rimmed baking sheet with parchment paper.
Make diagonal slashes on both sides of trout. Place fish on prepared baking sheet. Or use two baking sheets if needed. Season fish with salt and pepper, to taste, on both sides and in the cavity. Fill each fish cavity with some lemon slices, thyme, capers, and garlic. Top each fish with any remaining lemon slices.
Halve fennel bulb lengthwise; slice lengthwise into 1/4 in (6 mm) thick pieces, cutting away any core pieces. Slice red bell peppers into 4 pieces. Slice onion into 1/2 in (1.25 cm) pieces. Toss vegetables with oil and season with salt, to taste. Spread out on sheet surrounding trout.
Bake in oven for 20 to 25 minutes, or until fish is cooked through in thickest parts. If needed, remove fish from baking sheet and continue roasting vegetables until desired doneness.
Place fish on serving platters and scatter roasted vegetables around. Garnish with fennel fronds.
This recipe is part of the Go (Ice) Fish collection.
You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.
Tender tofu and fresh-tasting mango sauce combine to make a nutritious, Japanese-style dessert with little effort. But don’t worry: your dessert will not taste beany. Silken soft tofu has a rather neutral flavour. The key here is to use blocks of very soft tofu as opposed to firm or extra-firm versions. Silken tofu is undrained and unpressed tofu. It has the highest water content of all types of tofu and is made by coagulating soy milk without curdling it. It’s ultra-soft texture means it can be easily blended with other ingredients and used to boost protein numbers in puddings, cakes, tarts, ice cream, and even smoothies.
Fool is a classic English dessert made, traditionally, by folding a stewed fruit into a creamy, sweet custard. This modern take adds layers of sweet pumpkin flavour and swaps out much of the cream for higher-protein Greek yogurt. The crunchy chocolate topping is a special finishing touch. Beat it It’s the fat in cream that helps trap air bubbles that make it light and fluffy. If it gets too warm, the fat melts and the air escapes. Start with a cold bowl and beaters (or a cold balloon whisk, if you’re whipping by hand). Put your bowl (ideally a stainless one) and beaters in the freezer for 15 minutes before whipping. They’ll chill easily and help keep everything cool during the whipping process.
Blondies are basically “blonde brownies.” There is no cocoa or melted chocolate in the batter of a blondie. Here, the nutritionally lacklustre all-purpose flour is swapped out for puréed beans for a higher dose of protein. The end result is just as tender and chewy without any noticeable bean flavour. A great potluck dessert option, too. If desired, chopped nuts can be used instead of chocolate chips. Squeeze play To easily fit a piece of parchment paper into a baking dish, run it under cold water for a couple of seconds, scrunch it up, and then squeeze out the excess moisture. Now it will effortlessly form into the pan.