Contributed By: charyl65
Mayo Clinic
Dietitian's tip: The American Heart Association recommends two servings of fish every week. Trout is a good source of omega-3 fatty acids, which help keep blood from forming clots and protect against irregular heartbeats that may cause heart attack.
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Total Preparation Time: 15 to 30 minutes
Ingredients: Fish
Actual Cooking Time: Less than 15 minutes
Number of Servings: 4
Nutrition Content: Good Source of Calcium
Meal Type: Entree
Ingredients
3 cups Cherry tomatoes, halved
1 teaspoon Olive oil
1/4 cup Chopped red onion
1/4 cup Balsamic vinegar
1 teaspoon Light molasses
1 tablespoon Grated lemon zest
1 tablespoon Chopped fresh flat-leaf (Italian) parsley
1/2 teaspoon Salt
1/4 teaspoon Freshly ground black pepper
1 teaspoon Chopped fresh thyme
4 Trout fillets, each 5 ounces
Preparation
Preheat the broiler (grill). Position the rack 4 inches from the heat source.
Arrange the tomatoes cut side down on a baking sheet lined with aluminum foil or parchment (baking) paper. Broil (grill) until the skins wrinkle and begin to brown, about 5 minutes. Set aside and leave the broiler on.
In a frying pan, heat the olive oil over medium-high heat. Add the onion and saute until soft and translucent, about 4 minutes. Add the vinegar and molasses and bring to boil. Reduce the heat to medium and simmer until slightly reduced, about 2 minutes. Add the broiled tomatoes, lemon zest, parsley, 1/4 teaspoon of the salt and the pepper. Stir to combine. Remove from the heat, set aside and keep warm.
Lightly coat a broiler pan with olive oil cooking spray. Sprinkle the thyme and the remaining 1/4 teaspoon salt over the fillets and place on the prepared pan. Broil (grill) until the fish is opaque throughout when tested with the tip of a knife, about 5 minutes. Transfer to warmed individual plates and serve topped with the warm tomato relish.
Cook's Notes
Nutrition Information
Calories: 259
;
Total Fat: 10g
;
Saturated Fat: 3g
;
Carbohydrates: 10g
;
Protein: 31g
;
Calcium: 108mg
;
Sodium: 359mg
;
Fiber: 2g