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Broiled Trout with Lemon Oil & Oven Grilled Vegetables

 

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Broiled Trout with Lemon Oil & Oven Grilled Vegetables
 

 

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Recipe

Broiled Trout with Lemon Oil & Oven Grilled Vegetables

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.

Times

  • Prep Time : 20 min
  • Cook Time : 20 min
  • Ready Time : 40 min

Servings

4

Ingredients

    Grilled Vegetables

    • 1 cup canola oil
    • zest of two lemons, about 2 tablespoons
    • 2 small zucchini, cut in half lengthwise, then cut into 1/4-inch thick diagonal pieces
    • 1 pint grape tomatoes
    • 1 medium red onion, cut in half and thinly sliced into half moons
    • 4 garlic cloves, peeled and smashed
    • 2 sprigs rosemary
    • 1 tablespoon balsamic vinegar
    • 2 tablespoons lemon oil
    • 1/2 teaspoon salt
    • 1/2 teaspoon freshly ground black pepper

    Fish

    • 4 rainbow trout fillets (6 oz each), skin removed
    • 2 teaspoons lemon oil
    • 4 sprigs fresh rosemary, 2 inches long
    • 1/2 teaspoon freshly ground black pepper
    • lemon wedges for garnishing

    Directions

    1.    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.

    2.    Preheat broiler. In large bowl, combine zucchini, grape tomatoes, red onion, garlic and rosemary. Drizzle vegetable mixture with balsamic vinegar and lemon oil. Toss, 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.

    3.    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.

    4.    Carefully lift trout from pan with spatula and serve with vegetables.

    Source: Canola Info

    Nutrients

    Servings Per Recipe: 4

    Amount Per Serving

    • Calories: 310
    • Total Fat: 18g
    • Cholesterol: 75mg
    • Sodium: 55mg
    • Total Carbs: 7g
    •     Dietary Fiber: 2g
    • Protein: 28g

    Tags

     

    comments

     

    2 Responses to Broiled Trout with Lemon Oil & Oven Grilled Vegetables

    1. avatar says: sulevin

      Recipe looks delicious, but the fish in the picture is salmon, not trout.

    2. avatar says: edahgal

      Is it perhaps salmon trout?

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