Fish is often recommended as a lean source of healthy protein and omega-3 fatty acids. Great! So long as the fish are raised in a healthy environment, they should be healthy enough to eat. Although there are opposing viewpoints in the wild caught vs farmed fish issue, choosing the right fish to eat can be difficult. You can find some helpful hints here: Which Fish Are The Safest & Healthiest To Eat. You can also visit the Marine Stewardship Council for more information.
This is a basic recipe for roasting fish – quick, easy, and simple. Serve with black beans or brown rice.
Serves: 4 Serving Size: 1 fillet
Ingredients
4 5-oz trout fillets
Canola oil spray
Juice of 1 lemon or 3 tablespoons
1 tablespoon canola oil
½ teaspoon salt
¼ teaspoon black pepper
2 lemons, whole
Directions
1.) Preheat the oven to 375 degrees F.
2.) Spray a 9 x 9 roasting pan or baking sheet with the oil spray. Place the fillets inside and coat them with lemon juice, oil, salt and pepper.
3.) Slice the whole lemons into thin rounds, and remove the seeds from each slice. Distribute the slices equally among the trout fillets.
4.) Roast the fillets for 15-20 minutes, depending on the thickness of the fillets. Fish should be white and flakes easily when pulled apart.
