Broil or grill up a nutritious meal with ease!
While I sometimes enjoy getting carried away in the kitchen, preparing elaborate dishes with myriad ingredients, there are days when I just need to get something healthy and tasty on the table FAST. Having a great butchery with a well-stocked selection of fish, just a couple of blocks from my house is a big help, in terms of both quality products and inspiration. When I saw gorgeous organic trout fillets there the other day, I knew exactly what we would be having for dinner. Trout has a very mild flavour and is often popular with people who are not big fish fans. The fillets cook very quickly under a hot broiler; if you prefer, you can grill them for about the same amount of time but be sure to oil your barbeque’s grates so the fish doesn’t stick. I served the seasoned trout on a bed of orzo cooked in vegetable broth with some shallots and halved cherry tomatoes tossed in; we found it to be a great accompaniment for the fish.
- 1 large trout fillet (about 400 grams/just under a pound)
- 1 tablespoon (15 mL) olive oil
- 1 tablespoon (15 mL) butter
- 1 clove garlic, finely chopped
- 2 teaspoons (10 mL) fresh rosemary or sage, finely chopped
- salt and pepper
- 1 tablespoon (15 mL) freshly squeezed lemon juice
- lemon wedges and chopped parsley, for garnish
- Preheat broiler (or barbeque, if using).
- Put oil and butter in a small saucepan. Over medium-low heat, cook garlic in the oil and butter.
- After garlic has softened, add rosemary and a bit of salt and pepper to the pan. Cook for 1 – 2 minutes then remove from heat and add lemon Juice.
- Cut the fillet into two equal portions and lay them in a glass or ceramic broiler safe dish.
- Drizzle the sauce over the fillets.
- (Note: if grilling, you will need to baste the fish frequently with the sauce instead of pouring it over all at once.)
- Broil or grill for 5 – 7 minutes, until fish flakes easily and internal temperature of the thickest part is 155F. If one of the fillet pieces is a bit thinner, it may cook more quickly so you may need to remove it from heat and let the other piece cook a minute or two longer.
- Serve fish over orzo, rice, salad or potatoes with a sprinkle of parsley and a wedge of lemon.
Makes 2 servings.