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Broiled trout with tomato and red onion relish
Dietitian's tip: The American Heart Association recommends two servings of fish every week. Trout is a good source of omega-3 fatty acids, which help keep blood from forming clots and protect against irregular heartbeats that may cause heart attack.
SERVES 4
Ingredients
3 cups cherry tomatoes, halved
1 teaspoon olive oil
1/4 cup chopped red onion
1/4 cup balsamic vinegar
1 teaspoon light molasses
1 tablespoon grated lemon zest
1 tablespoon chopped fresh flat-leaf (Italian) parsley
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 teaspoon chopped fresh thyme
4 trout fillets, each 5 ounces
Directions
Preheat the broiler (grill). Position the rack 4 inches from the heat source.
Arrange the tomatoes cut side down on a baking sheet lined with aluminum foil or parchment (baking) paper. Broil (grill) until the skins wrinkle and begin to brown, about 5 minutes. Set aside and leave the broiler on.
In a frying pan, heat the olive oil over medium-high heat. Add the onion and saute until soft and translucent, about 4 minutes. Add the vinegar and molasses and bring to boil. Reduce the heat to medium and simmer until slightly reduced, about 2 minutes. Add the broiled tomatoes, lemon zest, parsley, 1/4 teaspoon of the salt and the pepper. Stir to combine. Remove from the heat, set aside and keep warm.
Lightly coat a broiler pan with olive oil cooking spray. Sprinkle the thyme and the remaining 1/4 teaspoon salt over the fillets and place on the prepared pan. Broil (grill) until the fish is opaque throughout when tested with the tip of a knife, about 5 minutes. Transfer to warmed individual plates and serve topped with the warm tomato relish.
Nutritional Analysis (per serving)
Calories 259
Cholesterol 84 mg
Protein 31g
Sodium 359 mg
Carbohydrate 10 g
Fiber 2 g
Total fat 10 g
Potassium 863 mg
Saturated fat 3 g
Calcium 108 mg
Monounsaturated fat 4 g
Dietitian's tip: The American Heart Association recommends two servings of fish every week. Trout is a good source of omega-3 fatty acids, which help keep blood from forming clots and protect against irregular heartbeats that may cause heart attack.
SERVES 4
Ingredients
3 cups cherry tomatoes, halved
1 teaspoon olive oil
1/4 cup chopped red onion
1/4 cup balsamic vinegar
1 teaspoon light molasses
1 tablespoon grated lemon zest
1 tablespoon chopped fresh flat-leaf (Italian) parsley
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 teaspoon chopped fresh thyme
4 trout fillets, each 5 ounces
Directions
Preheat the broiler (grill). Position the rack 4 inches from the heat source.
Arrange the tomatoes cut side down on a baking sheet lined with aluminum foil or parchment (baking) paper. Broil (grill) until the skins wrinkle and begin to brown, about 5 minutes. Set aside and leave the broiler on.
In a frying pan, heat the olive oil over medium-high heat. Add the onion and saute until soft and translucent, about 4 minutes. Add the vinegar and molasses and bring to boil. Reduce the heat to medium and simmer until slightly reduced, about 2 minutes. Add the broiled tomatoes, lemon zest, parsley, 1/4 teaspoon of the salt and the pepper. Stir to combine. Remove from the heat, set aside and keep warm.
Lightly coat a broiler pan with olive oil cooking spray. Sprinkle the thyme and the remaining 1/4 teaspoon salt over the fillets and place on the prepared pan. Broil (grill) until the fish is opaque throughout when tested with the tip of a knife, about 5 minutes. Transfer to warmed individual plates and serve topped with the warm tomato relish.
Nutritional Analysis (per serving)
Calories 259
Cholesterol 84 mg
Protein 31g
Sodium 359 mg
Carbohydrate 10 g
Fiber 2 g
Total fat 10 g
Potassium 863 mg
Saturated fat 3 g
Calcium 108 mg
Monounsaturated fat 4 g
