Fish

 

 

Lemon-herb Baked Rainbow Trout 

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Description:
A lovely delicate baked fish with lemon and french herbs makes a great light dinner or livens up some fresh salad greens.

Rainbow Trout are rich in fat and have particular, natural fatty acids - the main component of fat - not found in any other foods. These fatty acids are missing many hydrogen atoms so they are highly polyunsaturated, more so than other polyunsaturated fatty acids in food. Also, they are longer than most other fatty acids. These structural differences give fish oil fatty acids their unique health properties. They are called "omega-3" fatty acids because of the location of the first two missing hydrogens in their chemical structure. The two main omega-3 fatty acids in fish oils are called EPA* and DHA* for short. EPA and DHA occur naturally only in seafood, and are abundant only in fatty fish and marine animals.



Ingredients:
1 large Rainbow Trout fillet (16 oz.)
1 lemon (sliced)
1 tbsp Tarragon
1 tsp Marjoram
1 tbsp Extra Virgin Olive Oil
Salt and Pepper to taste





Directions:
Preheat oven to 400 degrees with the rack in the center of the oven. Grease a cooking dish with a dab of butter. Place fish fillet in center of baking sheet.

Sprinkle fish with salt and pepper to taste. Arrange lemon slices on top of fish fillet. Sprinkle tarragon and Marjoram on top of fish fillet and lemon slices. Drizzle olive oil onto fish fillet.

Place in oven and bake for 14 minutes, or until fish flakes nicely with a fork and is opaque in the center. Remove from oven.

Divide fish into three even pieces and serve. Goes great along with wild rice and some fresh steamed vegetables or as part of a salad over fresh greens with a balsamic vinaigrette.



Servings: 3


Nutrient Information:
Servings Per Recipe: 3 Amount Per Serving Calories: 276.0 Total Fat: 13.6 g Cholesterol: 104.3 mg Sodium: 189.3 mg Total Carbs: 2.3 g Dietary Fiber: 0.3 g Protein: 35.1 g


Notes: This recipes only takes about 20 Minutes to Prepare and Cook.


Special Diet: Celiac, Gluten Free, High Protein, High Omega Fats


Category: Fish


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