Trout is one of the best sources of mood-boosting omega-3s, and it is delicious! This recipe was created by registered dietitian Jessica Miller. who created this meal her family loves.
The recipe calls for trout, but you can substitute any medium-to-thick filet such as salmon, snapper or cod. For thin filets such as tilapia or flounder, or for shrimp, add the seafood to the pan five minutes after starting the vegetables.
Ingredients
1 lemon
1.5–2 lbs. trout filet
4 Tablespoons butter
4 cloves garlic, minced
1/4 tsp. red pepper flakes
1/2 tsp. salt
Ground black pepper to taste
2-3 cups of your favorite vegetables, such as sweet potatoes and broccoli
1/4 cup fresh chopped parsley
Instructions
- Preheat oven to 375 degrees F.
- Juice half the lemon. Cut the remaining half into 4-5 lemon slices.
- In a small skillet, add butter, garlic, red pepper flakes, salt and pepper, and sauté, stirring frequently, to melt the butter. (This could be done in the microwave if you want.) Remove skillet from heat. Stir in reserved lemon juice.
- Next, oil a large sheet pan. Place trout filet on pan. Add veggies to the pan.
- Pour butter mixture over fish and vegetables. Use a pastry brush to rub the butter mixture into the fish. Place lemon slices across the trout and bake for about 15 minutes until cooked through.
- Top cooked trout with chopped parsley. Serve immediately.
SOURCE Seafood Nutrition Partnership
