Heart-Healthy Poached Trout
Farmed rainbow trout has healthy fish oils and is a good “green” choice. But just about any kind of fish works well with this recipe, which gently cooks the fish in a flavorful liquid.
Serves 4.
4 boned trout filets (or any other fish)
Water to cover
1 tsp. fennel seed
¼ c. dry white wine or flavored vinegar
½ tsp. celery seed
3 Bay leaves
4 sprigs fresh parsley
2 cloves fresh garlic, thinly sliced (optional)
1 tsp. whole black peppercorns
Sauce:
1 T. mayonnaise
1 tsp capers, drained
• Use a deep sauté pan with a lid, big enough to hold the fish, filled with about an inch of water, enough to just cover the fish. (You can cook the fish in batches using the same water if needed.)
• Add the seasonings to the water and bring to a boil. Cover, reduce heat to low and simmer for about 20 minutes.
• Add the fish, cover and simmer 5-10 minutes, depending on the thickness of the fish. Use a thin slotted spatula to flip once during cooking. Fish is done when it is opaque and flakey.
• Chill for an hour or more. Serve cold with 1 tsp. of sauce (1 T. mayonnaise mixed with 1 tsp of capers) and a slice of lemon.
Nutritional Information per Serving (includes 1 tsp of capers and mayonnaise): 170 calories, 17 g protein, 0 g carbohydrates, 7.8 g fat (2 g saturated), 50 mg cholesterol, 0 g fiber, 7 mg sodium.
