Herb-Baked Rainbow Trout

Delicate rainbow trout fillets baked with fragrant dried rosemary and fennel, served with simmered French green lentils and roasted cauliflower.

• Prep: 15 min
• Cook: 30 min
• Total: 45 min
• Servings: 6
• Cuisine: French
• Difficulty: Easy

Dietary

• Gluten-Free
• Dairy-Free
• Nut-Free
• Soy-Free
• Egg-Free
• Pescatarian
• Low-Sodium
• High-Fiber
• Low-Sugar
• Low-Cholesterol
• Low-Saturated-Fat
• High-Protein
• Low-Fat
• Low-Calorie

Tags

• bake
• roast
• healthy
• crowd-pleaser

Ingredients

• 2 pound rainbow trout fillet (divided into 6 portions)
• 1.5 cup dry French green lentils (rinsed)
• 1 head cauliflower (cut into small florets)
• 2 tablespoon corn oil
• 1 tablespoon dried rosemary (finely crushed)
• 1 teaspoon fennel seeds (crushed)
• 0.5 teaspoon celery seed
• 0.25 teaspoon iodized salt

Instructions

1. Preheat the oven to 400°F. Line a large baking sheet with parchment paper.
2. In a medium saucepan, combine dry French green lentils with 4 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for 25 minutes until tender; drain any excess water.
3. Toss cauliflower florets with 1 tablespoon of corn oil, celery seed, and half of the iodized salt. Spread onto one side of the prepared baking sheet and roast for 15 minutes.
4. Rub rainbow trout fillets with the remaining 1 tablespoon of corn oil, crushed dried rosemary, fennel seeds, and remaining iodized salt. Place trout fillets onto the empty side of the baking sheet.
5. Return the baking sheet to the oven and roast for 12 minutes until trout flakes easily with a fork at 145°F and cauliflower is golden at the edges.
6. Serve roasted trout fillets alongside warm simmered lentils and roasted cauliflower florets.

Notes

French green lentils hold their shape when cooked, creating a wonderful hearty base.

Nutrition (per serving)

• Calories: 380
• Protein: 36 g
• Carbohydrates: 32 g
• Fat: 11 g
• Fiber: 10 g
• Sodium: 210 mg
• Saturated Fat: 2 g
• Sugar: 3.6 g
• Cholesterol: 62 mg