Rainbow Trout Baked in Foil With Tomatoes, Garlic and Thyme - 5g Carbs, 1g Fiber
From: Martha Rose Shulman the author of "The Very Best of Recipes for Health." VIA The New York Times
My friend Christine always makes salmon prepared this way when I arrive
at her home in Provence after my long trip from California. It's a great
dish to make when you don't know exactly when guests are going to arrive,
as everything can be prepared in advance and the fish can be baked at the
last minute. I've adapted Christine's salmon recipe to rainbow trout, which
are farmed in a sustainable way and less expensive than wild salmon.
Extra virgin olive oil for the foil
4 small rainbow trout, boned
Salt and freshly ground pepper
1 lb ripe tomatoes in season, peeled, seeded and chopped
2 garlic cloves, minced
1 Tbsp extra virgin olive oil
4 to 8 sprigs fresh thyme
Chopped fresh parsley or thyme for garnish
Lemon wedges for serving
1. Preheat the oven to 450 degrees. Cut 4 sheets of heavy-duty aluminum
foil, or 8 sheets of lighter foil, into squares that are 3 inches longer
than your fish. If using lighter foil, make 4 double-thick squares. Oil
the dull side of the foil with olive oil and place a trout, skin side
down, on each square. Season both sides with salt and pepper and open
them out flat.
2. In a bowl combine the tomatoes, garlic, 1 teaspoon olive oil and salt
and pepper to taste. Spoon over the middle of each trout. Place 1 or
2 sprigs of thyme on top, and fold the two sides of the trout together.
Drizzle 1/2 teaspoon olive oil over each fish.
3. Making sure that the trout are in the middle of each square, fold
the foil up loosely, grab at the edges and crimp together tightly to
make a packet. Place on a baking sheet and bake for 10 to 15 minutes,
checking one of the packets after 10 minutes. The flesh should be
opaque and pull apart easily when tested with a fork.
4. Place each packet on a plate. Carefully cut across the top to open
it, taking care not to let the steam from inside the packet burn you.
Gently remove the fish from the packet and pour the juices over. Sprinkle
with parsley or thyme and serve, passing the lemon wedges.
Advance preparation:
You can prepare the fish and make the foil packets several hours ahead.
Keep in the refrigerator until shortly before cooking.
Servings: 4
Serving Size: 6-ounce of fish
Nutrition per Serving:
308 Calories, 14g Fat, 3g Saturated Fat, 4g Polyunsaturated Fat, 5g Monounsaturated Fat, 117mg Cholesterol, 5g Carbs, 1g Dietary Fiber,
101mg Sodium (does not include salt to taste), 40g Protein
