seafood fiesta
Broiled Rainbow Trout
This ultimate under 30-minute dinner is a repeat in our household. It is both nutritious and easy to make. We often choose an omega-3 packed fatty fish like Atlantic salmon or rainbow trout. To complete the meal, we will serve it with a variety of vegetables and some wild rice. It is truly a salut of “eat the rainbow”.
Omega-3 fats are essential fatty acids, meaning that we must consume it from a food source. There are three kinds of omega-3 fats:
ALA (alpha-linolenic acid)
DHA (docosahexaenoic acid)
EPA (eicosapentaenoic acid)
The amount of omega-3 fats you would need depends on your age, gender, and risk of cardiovascular disease. If you are a female and over 19 years old, the recommendation is 1.1g/day to ensure nutritional adequacy. This number is slightly increased if you are pregnant (1.4g/day) or breastfeeding (1.3g/day).
A portion of Atlantic salmon (75g) provides around 1.5g of omega-3, and almost 100% of the omega-3 fats are DHA and EPA. DHA and EPA have shown to have many health benefits in fetal development, cardiovascular disease prevention, and cognitive function maintenance.
Danielle Swanson, Robert Block, Shaker A. Mousa, Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life, Advances in Nutrition, Volume 3, Issue 1, January 2012, Pages 1–7, https://doi.org/10.3945/an.111.000893
Omega-3
Omega-3 Fatty acids. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
Omega-3 fats like DHA and EPA, are better absorbed in our body. Foods such as flaxseeds and chia seeds are excellent source of omega-3 fats ALA, which a small amount can be converted to DHA and EPA.
de Groot RHM, Emmett R, Meyer BJ. Non-dietary factors associated with n-3 long-chain PUFA levels in humans - a systematic literature review. Br J Nutr. 2019 Apr;121(7):793-808. doi: 10.1017/S0007114519000138. Epub 2019 Jan 28. PMID: 30688181; PMCID: PMC6521789.
RECIPE: Broiled Rainbow Trout FOR 4-6 SERVINGS
INGREDIENTS
Trout 800g to 1kg, cut to individual fillet or 4-6 fillets
Vegetables
Broccoli 1 medium head, roughly chopped
Bell peppers 2 medium size, sliced
Mushrooms, a handful, sliced
Onions, 1 small size, sliced
Garlic, 2 cloves, minced
Red Chilies Flakes
Olive Oil
Salt and Pepper
STEPS
Preheat broiler.
Cut vegetables, place on a large baking tray. Rub vegetables with olive oil, salt and pepper, garlic and a generous amount of red chilies flakes.
Put baking tray under the broiler for 5-8 minutes.
Cut fish into fillets. Season on both side with olive oil, salt and pepper. Place fish skin side up on top of vegetables.
Put baking tray back in the oven. Give another 10-12 minutes until the fish skin is lightly charred.
Plate up. Enjoy it with a bowl of steamed wild rice.