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Healthy Living Rainbow Trout

Healthy Living Rainbow Trout

WITH PINE NUT AND LEMON GREMOLATA YIELD: 4 servings 2 (6 oz.) Clear Springs® Rainbow Trout Fillets 2 Tbsp. parmesan, shredded HEALTHY Kosher salt and fresh ground black pepper 1/4 tsp. salt 1/4 cup pine nuts, toasted 1/4 tsp. fresh ground pepper 2 Tbsp. Italian parsley, chopped LIVING 2 tsp. fresh lemon zest, requires 1 lemon For the rainbow trout: FIND A DEMO 1. Rinse trout fillets and pat dry with a paper towel. OF THIS RECIPE ON WITH 2. Place fillets on a baking sheet covered with parchment or foil FRESHFISHKITCHEN.COM sprayed with cooking spray. 3. Season lightly with kosher salt and fresh ground black pepper. RAINBOW 4. Preheat oven to 400°F. 5. Bake for 10-12 minutes. (While trout is baking, prepare gremolata.) For the gremolata: TROUT 6. To toast pine nuts, add to a dry pan set on medium heat. Stir frequently so they do not burn. Remove from heat when they appear golden brown and smell fragrant. 7. Chop parsley as finely or as coarsely as you prefer. 8. Gently zest lemon, taking care to avoid the bitter white pith beneath the surface. 9. Mix chopped parsley, lemon zest, Parmesan, salt and pepper. Stir together, then add toasted pine nuts. 10. Test rainbow trout by pressing with a fork. If it flakes easily, remove from heat to your plate and sprinkle gremolata on top.

DRY RUB CEDAR PLANK DRESSED RAINBOW TROUT WITH CILANTRO LIME MARINATED PINEAPPLE SPEARS YIELD: 4 servings Dry Rub: 4 (15") grilling cedar planks 1 tsp. cumin 1 whole pineapple 2 Tbsp. smoked paprika 1/4 cup finely chopped cilantro 1 tsp. onion powder or dried shallots Juice of 1 lime 1 tsp. dried lemon peel 1/4 cup olive oil 1/2 to 1 tsp sea salt (to taste) 4 (10-12 oz.) Clear Springs® Sea salt, to taste Dressed Rainbow Trout For cedar planks: 1. Soak cedar planks in water for two hours up to one day. For pineapple spears: 2. Core fresh pineapple, cut into spears and place into a bowl. Add cilantro, lime juice, sea salt and cover. For dry rub/rainbow trout: 3. Pre-heat gas grill to 400°F. If using charcoal briquettes, wait until they’re white hot. 4. Rinse trout and pat flesh dry with paper towels. 5. Brush inside and out with olive oil. 6. Use approximately 1 Tbsp. of dry rub per trout, rubbing all parts except skin. 7. Place trout on cedar plank belly down and open. 8. Place the planks over indirect heat and grill for 15-20 minutes or until internal temperature reaches 145°F. 9. In last two minutes of cooking, skewer pineapple spears and grill until caramelized. FIND MORE RECIPES AT FRESHFISHKITCHEN.COMM

PO Box 712 Buhl, ID 83316 1-800-635-8211 www.clearsprings.com RECIPE BROCHURE © 2017 Clear Springs Foods 06175M030023188-17 HEALTHY LIVING WITH RAINBOW TROUT

Enjoying a healthy lifestyle means managing your diet, exercising regularly and practicing Create delicious meals with Clear Springs Rainbow Trout fillets. Our recipes complement positive lifestyle habits. Clear Springs® Rainbow Trout is a healthy choice with beneficial your healthy lifestyle without sacrificing taste and flavor. dietary components for healthy living. In fact, rainbow trout is a natural source for DHA and RAINBOW TROUT TACOS WITH EPA Omega-3 fatty acids, contains lean protein with 0g trans fat and is low in saturated fat. AVOCADO SALSA & PICKLED RED ONIONS Rainbow Trout: The Sustainable Superfood. YIELD: 4 servings • The American Heart Association recommends eating at least two 3.5-ounce 4 (6 oz.) Clear Springs® Trout Fillets, For the coleslaw: portions of cooked fish per week sliced in half on the diagonal 1 cup each shredded red and green cabbage 2 tsp. olive oil 1⁄4 cup mayonnaise • Excellent source of Vitamin D, helping the body absorb calcium, which forms and Salt 1⁄4 tsp. chili powder Pepper 1-2 Tbsp. lime juice to taste maintains strong bones. Vitamin D may also protect against osteoporosis, high 1 tsp. chili flakes For the salsa: Lime wedges for garnish blood pressure, cancer and other diseases. 1/2 cup red and yellow cherry tomatoes, halved 4 flour tortillas ¹ 2 green onions, green and white parts, chopped • Rainbow trout delivers the recommended 250 mg per day of Omega-3s. 2 tsp. lime zest and juice 2 For the pickled red onions: The Mayo Clinic states that consumption of Omega-3 fatty acids reduces 1 Tbsp. olive oil 2 small red onions, thinly sliced 2 cloves garlic, minced inflammation and may: 2 Tbsp. white wine vinegar 1 small green chili, seeded and chopped 1 Tbsp. olive oil - Decrease triglycerides - Decrease stroke and heart failure risk 1 cup avocado, diced 1-1⁄2 tsp. salt - Lower blood pressure - Improve learning ability in children Salt and pepper to taste - Reduce blood clotting - Aid in slowing cognitive decline in adults 1. Brush trout fillets with olive oil and season with salt, pepper, and chili flakes. Set aside. 2. Coleslaw : Mix the mayonnaise, chili powder, and lime juice together. Toss together with the cabbage RAW CUT TROUT – ALL STYLES Serving Size 4 oz. (113g/about 3"x 4-1⁄ 2" x 1⁄2" piece) and chill. Value % Daily Value Value % Daily Value 3. Picked Onions: In another bowl, toss onions, vinegar, olive oil, and salt together and let sit for 10 Calories 160 Total Carbohydrate 0g 0% minutes for onions to soften. Calories from Fat 70 Dietary Fiber 0g 0% 4. Salsa : Toss together cherry tomatoes, green onion, lime zest and juice, olive oil, garlic, chili, Total Fat 8g 13% Sugars 0g avocado, and salt and pepper to taste. Saturated Fat 2.5g 12% Protein 22g 5. Heat grill or grill pan to medium-high heat. Place trout on the preheated grill, skin side down for two Trans Fat 0g Vitamin A 2% minutes. Turn and cook for two more minutes. Cool briefly and then peel the skin off the trout. Cholesterol 70mg 23% Vitamin C 0% 6. Warm the tortillas briefly over the grill; divide the coleslaw and salsa between each tortilla. Sodium 40mg 2%Calcium 8% 7. Top with two slices of trout and garnish with pickled onion and lime wedges. Iron 4% You’ll be surprised at how easy Rainbow Trout is to prepare – most methods of RAINBOW TROUT WITH RUSTIC HERB SAUCE cooking require 15 minutes or less. Just make sure internal temperature reaches YIELD: 2 servings 145°F prior to serving. 2 (6 oz.) Clear Springs® Trout Fillets 1/3 cup olive oil 1 cup flat leaf parsley, roughly chopped 1 Tbsp. Dijon mustard 3 , finely chopped (optional) Cooking Method Temp Time (min.) 1 cup mint, roughly chopped 1/2 cup basil, roughly chopped 1 Tbsp. capers, rinsed and crushed Conventional Oven: Place on baking pan 425°F 16-20 1 clove garlic, crushed 4 red potatoes, sliced (14 oz.) Convection Oven: Place fillet on baking pan 375°F 13-16 Olive oil, for brushing 1. Preheat grill pan to medium-high. Broil: Lay trout open, skin side down in baking pan 4 inches from heat source 3-5 2. Combine the parsley, mint, basil, garlic, oil, mustard, anchovies and capers. Grill: Place trout on grate, brushed with oil medium to medium-high heat 3-5 per side 3. Brush the potato slices with oil and cook for 5 minutes each side or until golden and cooked through. Sauté: Place trout skin down in a pan with medium heat 4-6 per side 4. Brush the fish with oil and cook for 2-3 minutes each side or until cooked to your liking. 2-3 tablespoons of oil 5. Serve the Clear Springs Trout with the potatoes and herb sauce. 1Monterey Bay Aquarium's Watch® 22016 Mayoclinic.com "Omega-3 in fish: How eating fish helps your heart"