Rainbow trout is a perfect choice for a healthy, tasty meal. It’s often overlooked in favour of more popular fish like salmon, but it is just as delicious and offers a whole range of benefits. So make sure you include it in your next home delivery of seafood.
When it comes to nutrition, trout is a fantastic source of protein, containing around 24 grams of protein per 100 grams.
It also has one of the highest levels of omega-3 fatty acids of all fish. It’s really important to get them from our diet as our bodies can’t produce them on their own.
Omega-3s play a number of important roles in keeping us fit and healthy. For example, they make up part of the membranes of each and every cell in our body. They provide calories to give us energy, and they support the heart, brain and immune and nervous systems.
Trout is also rich in vitamins such as B6, B12 and D and the minerals thiamin, selenium, potassium, iron and niacin.
In addition, trout contains low levels of mercury, making it safe to eat on a regular basis.
Its flesh is light and delicate and complements other flavours, such as herbs like the dill and thyme used in our recipe.
So what are you waiting for? Our recipe is so simple that you won’t need any experience cooking fish to create a delicious and healthy lunch or dinner.
This is one of our favourite trout recipes. It’s so simple and full of flavour that you will want to make it for a regular weekday meal. Serve with plain rice and a salad for a really healthy dish with a high nutrition content.
Ingredients
- 2 teaspoons olive oil
- 2 whole rainbow trout (cleaned and gutted)
- ¼ teaspoon dried dill
- ¼ teaspoon dried thyme
- ½ large onion (chopped)
- 2 slices lemon
- 2 tablespoons hot water
- Salt and freshly ground black pepper to taste
Instructions
- Preheat your oven to 200 degrees Celsius. Finely coat a baking dish with 1 teaspoon of the olive oil.
- Place the trout in the dish and pour over the remaining oil. Season the fish inside and out with the dried herbs and salt. Stuff each of the fish with onion, season with black pepper and place a lemon slice on each one.
- Bake in the oven for 10 minutes and then add the hot water. Continue to bake for around another 10 minutes or until the fish meat flakes easily.
Buy seafood online in Melbourne
Our baked trout dish really is one of the simplest seafood recipes you can make, so why not give it a go?
To make sourcing the ingredients as hassle-free as possible, order them with Planet Seafood’s fresh seafood delivery service in Melbourne in a few simple clicks.
Contact us to know more about having seafood delivered straight to your door by a service based on experience, knowledge and a passion for quality.
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