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Broiled Trout with Lemon Oil & Oven-Grilled Vegetables

Posted May 11 2011 12:58pm
                                                   Photo credit goes to CanolaInfo

It’s summer and carving for fresh and healthy food is more than ever, on the top of the list is fish. When we cook fish in summer , we like to keep it simple. The flavorful recipe which I am sharing with you today is a nutritional power house. This recipe is from “Go Fish with Canola Oil” series of Carla Hall, finalist on “Top Chef,” Seasons 5 and 8. In the recipe the oil used is canola which plays an important role in human nutrient; it contains the lowest level of saturated fatty acids of any vegetable oil. It is high in monounsaturated fatty acids, which have been shown to reduce blood cholesterol levels, and has moderate levels of essential polyunsaturated fatty acids. It is also a rich source of vitamin E. Like all vegetable oils, canola oil is cholesterol- free. Trout Fish the main ingredients is an excellent source of protein and rich sources of certain polyunsaturated fats known as omega-6 and omega-3 essential fatty acids. These fatty acids cannot be manufactured by the body and have to be obtained from food. There is numerous health benefit of consuming oily fish but there should be limitation on amount of fish we should consume per week. One portion of oily fish a week, with one portion being the equivalent to 140g or 5oz is just fine. Now have a look to this delicious recipe.
The star of this recipe is delicious lemon canola oil, which should be a staple in any pantry. It may be used on fish, in salad dressings, on roasted vegetables and just about anywhere you would use canola oil. Here, it makes this simply prepared broiled trout with vegetables a healthy and tasty weekday meal.

Ingredients:
Lemon Oil 
Canola oil  1 Cup (250ml)
Lemon zest    2 table spoon (30ml)


Zucchini  2 small cut in half lengthwise, 
             then cut into 1/4-inch (0.5-mm) thick diagonal pieces
Grape Tomato   1 pint
Red Onion      1 medium cut in half and 
                    thinly sliced into half moons
Garlic cloves  4 peeled and smashed
Rosemary       2 sprigs
Balsamic vinegar  1 table spoon (15ml)
Lemon oil              2 table spoon (30 ml)
Salt                      1/2  tea spoon (2ml)
Freshly ground pepper  1/2  teaspoon (2ml)

Rainbow Trout  fillets  4 (6 oz/170 g each), skin removed
Lemon oil    2 tea spoon (10ml)
Fresh rosemary  4 sprigs, 2 inches (5 cm) long
Freshly ground pepper  1/2  teaspoon (2ml)


Lemon wedges for garnishing

Procedure:

In blender, combine canola oil and lemon zest. Process until smooth, then strain through fine mesh strainer. Store in refrigerator in airtight container or covered jar for 1-2 days. Preheat broiler. In large bowl, combine zucchini, grape tomatoes, red onion, garlic and rosemary. Drizzle vegetable mixture with balsamic vinegar and lemon oil. Toss, and then sprinkle with salt and pepper. Spread vegetables in single layer on baking sheet and place 4 inches under broiler for 10 minutes or until vegetables are tender crisp and browned. Halfway through cooking time, toss vegetables.
 While vegetables are cooking, prepare baking sheet with foil and canola oil cooking spray. Place trout on prepared baking sheet. Sprinkle both sides with pepper and place rosemary sprig under each fillet. Drizzle each fillet with 1/2 tsp (2 mL) lemon oil. Place fish under broiler for 7-8 minutes or until fish is opaque and flaky. Carefully lift trout from pan with spatula and serve with vegetables. Your delicious fish is ready to serve and now prepare yourself for something that is what we all want, food that we’ve made with love and gets loved in return.


That’s what Carla's expression when she first met me ………in my dreams (ha haha ) Can you guess what was she thinking... Hootie Hoo!

Be Happy And Stay Healthy.





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