This Rainbow Trout recipe with dill, parsley and lemon is an adaptation of a recipe I found on a low-cal website.
The original recipe called for a lot of low-fat spread and I wanted to use olive oil instead, as well as using the juice of the lemon in the cooking as well as the rind that was indicated in the original recipe. I’ve also used larger quantities of the herbs.
This is a truly delicious, quick and simple dish and perfect if you’re trying to keep the calories down.
Serve with new potatoes as shown in this recipe and photo, or with a side salad or steamed vegetables. Green beans or broccoli would go very well with this dish.
Ingredients (for 4 people)
- 4 fresh rainbow trout fillets
- 1 lemon
- a good handful of fresh dill (foliage only)
- a good handful of fresh parsley (foliage only), flat-leaf or curly-leaf is fine
- sea salt & freshly-ground black pepper, to taste
- 1 tbsp extra virgin olive oil
- 1/2kg fresh new potatoes
Start by putting the potatoes in a pan of cold water (if boiling) with a good pinch of coarse sea salt and place the pan over a high heat (they should come up to the boil and be ready and cooked to perfection by the time you serve the fish – check from time to time to ensure they’re not over-cooking and drain once ready).
Pre-heat the oven to 180°C.
Place the dill and parsley in a blender or food processor (you can chop by hand if you prefer and add the liquid ingredients after you’ve done the chopping part). Finely grate the zest of the lemon and add to the herbs. Season with sea salt and freshly-ground black pepper. Add 1tbsp of extra-virgin olive oil and the juice of half the lemon (ensure there are no pips in the juice!). Blend everything together until the herbs are as finely-chopped as you can get them.
Place a large piece of tin-foil into an oven-proof dish (you will need to close this over the fish and herbs without it touching the herbs and leaving enough room for steam to circulate, so ensure the piece of foil is ample). Lay the rainbow trout fillets onto the tin foil, skin-side down. Evenly spread the herb, oil & lemon mixture over the four fillets. Carefully form a tin-foil pouch by sealing all the ends of the tin foil together so no steam will escape, but ensuring there is plenty of room between the fillets and the top of the ‘parcel’.
Place the oven dish with the rainbow trout fillet ‘parcel’ into the oven and cook for approx. 15 minutes (if fan-assisted…for non-fan-assisted ovens you may need a little longer).
Serve with the potatoes and/or your choice of vegetables/salad. Enjoy!