Whole Rainbow Trout Baked in Foil
- Yield: 4 servings
- 4small rainbow trout, boned
- Salt and ground black pepper
- 8 tarragon or dill sprigs, or 4 rosemary sprigs
- 2 lemons, one sliced, one cut into wedges
- 2 extra virgin olive oil
- Chopped fresh tarragon, dill, or flat-leaf parsley
- Preheat the oven to 450F. Cut 4 sheets of heavy-duty foil, or 8 sheets of lighter foil into squares that are 3 inches longer than your fish. If using lighter foil, make 4 double-thick squares. Oil the dull side of the foil and place a trout on each square. Season both sides of the fish with salt and black pepper and open them out flat, skin side down. Place 2 tarragon or dill sprigs, or 1 rosemary sprig, and 2 lemon slices down the middle of each, and fold the two sides together. Drizzle 1⁄2 teaspoon of olive oil over each fish.
- Making sure that the trout are in the middle of each square, fold the foil up loosely around the fish and crimp the edges together tightly to make a packet. Place the packets on a baking sheet and bake for 10 to 15 minutes, checking one of the packets after 10 minutes. The flesh should be opaque and pull apart easily when tested with a fork.
- Place each packet on a plate. Carefully cut across the top to open it, taking care not to let the steam from inside the packet burn you. Gently remove the fish from the packet and pour the juices over. Sprinkle with the chopped tarragon, dill, or parsley, and serve, passing the lemon wedges.
Reprinted from: The Very Best of Recipes for Health © 2010 by Martha Rose Shulman. Permission granted by Rodale, Inc. Available wherever books are sold.
Nutritional Info *per serving
- Calories 139
- Fat 7
- Saturated Fat 2
- Cholesterol 47
- Sodium 65
- Carbohydrate 3
- Fiber 1
- Protein 17