Fresh herbs
are a healthy way to season fish and other lean proteins. Here, pungent oregano
and bright lemon juice balance the richness of the trout. The whole trout are
grilled in this recipe, but you can use the broiler instead; lightly coat the
broiler pan or a rimmed baking sheet with oil before heating, and cook the fish
for the same amount of time.
Ingredients
:
- 2 tablespoons neutral-tasting oil, such as canola or safflower, plus more for grill
- 4 whole trout (about 12 ounces each), preferably U.S. farmed, cleaned and scaled
- Coarse salt and freshly ground pepper
- 2 lemons, 1 sliced into 8 rounds, 1 cut into wedges for garnish
- 1 large bunch oregano
Method :
- Heat a grill to medium-high (if using a charcoal grill, coals are ready when you can hold your hand 5 inches above grate for just 4 to 5 seconds); brush grates with oil. Sprinkle exterior and cavity of each fish with ¼ teaspoon salt, and season with pepper. Tuck 2 lemon rounds and a few oregano sprigs in cavity of each fish.
- Rub each fish with ½ teaspoon oil, and place on grill. Cook until golden and firm, about 4 minutes per side. Transfer to a serving platter; drizzle each fish with 1 teaspoon oil. Garnish with lemon wedges and remaining oregano, and serve.
per
serving: 382
calories; 1.3 g saturated fat; 6.7 g unsaturated fat; 0 mg cholesterol; 12.4 g
carbohydrates; 54 g protein; 123 mg sodium; 5.4 g fiber
Tags:
Lunch