Baked Trout

This baked trout recipe is very heart healthy due to being very low in sodium, high in protein and the important Omega-3 fatty acids. The Omega-3 fatty acids provide many heart health benefits, which include reducing the risk of death by heart attack, stroke or heart disease. The freshwater trout being a good source of niacin, vitamin B6 and B12, phosphorus and selenium may also help prevent sicknesses such as the common cold and seasonal flu.

The flavorful topping combination of olives, onions and capers in the healthy olive oil base helps add to the health benefits of this baked trout recipe. The olive oil contributes to the prevention of LDL cholesterol from oxidizing, the olives have strong antioxidant properties. The onions help boost beneficial HDL cholesterol along with thinning blood properties. This herb is helpful in the prevention of cardiovascular disease, especially in diminishing the risk of blood clots, decreasing blood lipid levels and lowering blood pressure. The capers in this recipe provide a great source of iron and low-fat protein while avoiding an excess in the blood triglyceride level. These small, pickled flowerbuds from capparis spinosa bush tree, are also loaded with natural antioxidants, due to the flavonoid compounds rutin and quercetin. Rutin contributes to cardiovascular health by strengthening capillaries and helps inhibit platelet clump formation in the blood vessels.

Recipe Ingredients:

2 tablespoons olive oil

1 tablespoon lemon juice

1 tablespoon white wine vinegar

1/3 cup onions, chopped coarsely

1 teaspoon garlic powder

dash of salt

4 (6-ounce) rainbow trout fillets

Preheat oven to 350 degrees. Combine olive oil, lemon juice, vinegar, onions and garlic in a liquid measuring cup. Place fillets in a 13 x 9-inch baking dish, lightly oiled with olive oil. Sprinkle fillets lightly with dash of salt. Pour liquid from measuring cup over trout fillets. Bake at 350 degrees for 13 to 15 minutes or until fish flakes easily when tested with a fork. Spoon below olive, caper topping mixture over fish before serving.

Topping:

1/2 cup olive oil

1 tablespoon white wine vinegar

1/3 cup onions, chopped coarsely

1 tablespoon lemon juice

3 tablespoons capers

16 medium sized black olives

4 large sprays fresh dill, for garnish (optional)

In a skillet add about 1/3 of the olive oil and onions. Sauté onions for about 3 minutes, adding the vinegar and lemon juice. Remove from heat and combine remaining olive oil, capers and black olives. Then drizzle over baked trout fillets. Makes 4 servings.


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