Freshwater trout is a good source of high-quality protein and vitamins A and D. As with other oil-rich fish, it is an excellent source of omega-3s, which help to lower the risk of heart disease and stroke.
These oils can also help to alleviate symptoms of rheumatoid arthritis and help to maintain mental alertness. Savor these succulent broiled trout fillets, combined with vitamin-packed sweet peppers and toasted almonds, and enjoy the anti-aging benefits of this dish. Serve with a green salad and you have a fantastic meal.
Preparation 5 minutes
Cooking 6 minutes
Serves 4
Simple ingredients
- 22 g (1 1/2 tbsp) olive oil or canola oil
- 4 trout fillets, about 680 g (1 1/2 lb) total
- 2 large peppers (1 red, 1 yellow)
- 60 g (1/4 c) sliced almonds
- 4 lemon wedges, to garnish
steps to a successful meal
1. Preheat the broiler to high.
2. Line a broiler pan with a layer of foil and brush with a little of the oil.
3. Lay the trout fillets in the middle of the pan, skin side down.
4. Cut the peppers into one centimetres (1/2 inch) slices and arrange them around the edges of the fish.
5. Brush the trout and peppers with a little more oil and then broil for two to three minutes, or until the fish is firm and opaque. 6. Turn the fillets over and brush the skin with the remaining oil.
7. Broil for another two minutes, or until the skin is bubbling and beginning to crisp.
8. Sprinkle the almonds over the fish and broil for 30 to 60 seconds until browned.
Transfer to plates and serve the fish skin side up, so the skin can be eaten or discarded, and garnish with lemon wedges.
Alternative ingredients
• Add a chopped mild or medium-hot fresh green chili to the sweet peppers and garnish the dish with lime instead of lemon.
• Green peppers work just as well as yellow peppers. Sprinkle with plenty of chopped fresh parsley before serving.
• Fresh sardine or mackerel fillets are a good alternative to the trout.
