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Trout with Fresh Tomato Herb Sauce

Photo by: Mark Shapiro
Comments: 0
 

Recipe

Here’s a summery no-fuss cooking technique for trout or salmon or any of your favorite fish, including red snapper or tilapia. Serve with new baby potatoes and green beans.

Yield: Serves 4

Ingredients

  • 2 ripe tomatoes, seeded and diced
  • 2 tbsp (25 mL) chopped fresh basil or chives
  • 2 tbsp (25 mL) chopped fresh parsley
  • 1 tbsp (15 mL) balsamic vinegar
  • 2 tbsp (25 mL) olive oil, divided
  • Salt and freshly ground black pepper
  • 4 trout fillets (each 5 oz/150 g)
  • ¼ cup (50 mL) white wine or chicken stock

Equipment:

  • 10-cup (2.5 L) shallow rectangular baking dish or 11-by-7-inch (2 L) baking dish

Directions

1. In a bowl, combine tomatoes, basil, parsley, vinegar and 1 tbsp (15 mL) of the oil. Season with salt and pepper to taste. Set aside.

2. Place trout in baking dish. Season fillets with salt and pepper. Drizzle with remaining olive oil and wine.

3. Cover with plastic wrap and turn back one corner to vent. Microwave on Medium (50%) for 3 ½ to 5 minutes or until fish is opaque. Let stand, covered, for 2 minutes. To serve, arrange fish on serving plates and top with a spoonful of the tomato sauce.

Notes

Use extra virgin olive oil and vine-ripened tomatoes for maximum flavor.


© 2004 Johanna Burkhard
 

Nutritional Information

Nutrients per serving (% daily value)

Nutritional information is based on 1/8 teaspoon added salt per serving.

290kcal (15%)
74mg (7%)
11mg (19%)
62mcg RAE (2%)
692mg
41mg
30g
2g
1g
4g
83mg (28%)
391mg (16%)
3g (13%)
16g (25%)
3mg (14%)
 

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