SERVES 2 • PREP TIME: 5 MINUTES • COOK TIME: 15 MINUTES
LOW-CARB • LOW-SODIUM
30 MINUTES OR LESS, ONE-POT
Rainbow trout is a member of the salmon family, having similar anti-inflammatory omega-3 fatty acid benefits and a high B-vitamin profile. Rainbow trout’s flavor is a bit milder and more delicate compared to salmon. This rainbow trout dish is beautifully marinated and cooked in a blend of buttery and sweet pecans, fresh and earthy parsley, and citrus-y orange zest and juice. Pecans are very high in anti-inflammatory antioxidants and monounsaturated fats, which may reduce LDL cholesterol levels and blood pressure.
½ cup chopped fresh parsley (about ¼ bunch)
¼ cup unsalted pecans
¼ teaspoon ground cumin
¼ teaspoon freshly ground black pepper
2 teaspoons avocado oil
1 large navel orange, divided
2 (4-ounce) rainbow trout fillets, skin removed
1
.
Preheat the oven to 375°F. Line a baking sheet with parchment paper.
2
.
In a blender, pulse the parsley, pecans, cumin, pepper, and oil.
3
.
Zest the outside of the orange then slice the orange in half. Add the zest to the parsley-pecan mixture.
4
.
Cut one half of the orange into 2 slices. Put 2 orange slices on the
baking sheet, overlapping each other, then place the fillet on top. Repeat with the remaining orange half and fillet.
5
.
Place half the parsley-pecan mixture on top of each fillet (about 1½ tablespoons each). Squeeze the other half of the orange on top.
6
.
Bake for 10 to 12 minutes, until the rainbow trout turns white and flaky, then serve.
Per serving:
Calories: 294, Total fat: 21g, Saturated fat: 3g, Cholesterol: 56mg, Sodium: 40mg, Potassium: 266mg, Magnesium: 32mg, Carbohydrates: 11g, Sugars: 7g, Fiber: 3g, Protein: 19g, Added sugar: 0g, Vitamin K: 246mcg