Thursday, June 9, 2011

A little fishy... Lemon Caper Fresh Trout

It is a rainy day in Vermont, so I'm taking my interests inside for the day and I'm going to make a nice lunch!  My boyfriend caught 2 10" Brown trout the other day and froze them.  I'm going to use them as the focus for this meal.  Fish is an amazing food that is high in protein, low in fat, and full of those wonderful Omega 3 Fatty Acids!  Many varieties are also high in the B vitamins and several minerals!  Fish is easy to cook in the oven (in tin foil, on the grill (great for summer), or pan fried on the stove top.  It cooks very quickly so if you are short on time it is a good option.  

Capers have their own health benefits as they are high in antioxidants and vitamins and minerals.  I used olive oil in this recipe over butter because of the nutrition profile.  Butter is high in saturated fat (the kind that clogs our arteries and raises your LDL (the bad cholesterol).  Choosing olive or canola oil is a better choice because they contain the unsaturated fats which do not raise cholesterol! 

Fresh Fish Shopping tip:  When buying fish it should not smell fishy and the scales and skin should be shiny.  The eyes should be clear, not cloudy.  If it passes your inspection, then go for it!  To save some money, look for the daily or weekly specials.  Many supermarkets will season the fish for you (think herbs or rubs) and this can make your job a little easier.  Be aware that some of the seasonings may have a high sodium content, if you are watching you sodium intake (we all should be a little)!  
If you are weary about buying fresh fish or are on a budget, check out the frozen section.  When fish is flash frozen it has the same textural and flavor properties and will substitute well.  

Lemon Caper Trout 
(Serves 4)

2 trout (About 1 pound) cleaned
3 Tbsp of olive oil
3 Tbsp lemon juice
2 Tbsp capers
1 garlic clove, chopped
1 Tbsp of dried or fresh dill
Pepper, to taste

Heat olive oil over medium heat in a frying pan, add garlic and brown for a few minutes.  Butterfly the trout, so the flesh is exposed.  Add the trout and cook for about 5 minutes or until the fish meat is white and flaky.  Add the remaining ingredients and mix well.  Serve over brown rice with seasonal veggies and you have a wonderful, nutritious meal!

Nutrition Facts: (4 oz of fish, 3/4 cup of rice, and 1 cup veggies)
450 calories, 33 g protein, 40 g carbohydrate. 5.1 g fiber, 17 g fat (only 3.4 are saturated), 186 mg sodium.

I challenge you to add fish or seafood to your menus once a week to reap the benefits of these nutritious creatures.  I will try to post a recipe weekly to help give you ideas!  Remember, try not to only eat fried fish!  We eat fish as part of a healthy diet, but when it is fried that whole concept is lost!!!

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