Rainbow trout, also known as golden trout, is actually part of the salmon family. Its tender flesh has a delicious, mild, and nutty taste. Pairing it with a vibrant tomato and orange sauce enhances its natural wholesome flavor. This beautiful dish is served on a bed of whole-wheat couscous, but you can easily substitute brown rice or quinoa.
Note: When buying fish, don’t be misguided by the term “fresh.” Ask your purveyor for their definition of fresh. If buying fillets, look for gaps in the flesh because that’s a sign fish may not be fresh. Likewise, any discoloration, such as brown or yellow edges, is a sign to avoid it. If buying whole fish to fillet at home, look for firm, shiny flesh. It should bounce back when you touch it. Trust your nose: a strong fishy smell may mean it’s too old. Eyes should be clear, not cloudy. And gills should be pink or red and wet, not slimy or dry.
Rainbow Trout with Oranges and Tomatoes
(Makes 4 servings)
- 1 cup whole-wheat couscous
- 2 medium oranges
- 2 tablespoons extra-virgin olive oil, divided
- 4 rainbow trout fillets, about 1 pound
- Salt and freshly ground black pepper
- 4 cloves garlic, thinly sliced
- 1 tablespoon finely chopped ginger root
- 2 cups cherry tomatoes, halved
- 4 green onions, thinly sliced, including stems
- Cook couscous per package directions. Peel oranges and trim off white pith. Over small bowl, separate oranges into sections and cut each section in half, while catching any juice. Set aside.
- In large skillet, heat 1 tablespoon oil over medium heat. Cook fillets until opaque, about 2 minutes per side or until done. Season to taste with salt and pepper, transfer to plate and cover with foil to keep warm.
- Use remaining oil and sauté garlic and ginger until light brown, about 2 minutes. Add tomatoes and stir gently and occasionally until tomatoes start to break down, about 3–4 minutes. Add oranges and any juice and gently toss to heat through.
- On four individual serving plates, make bed of couscous. Carefully lay a fillet on top and spoon tomato and orange mixture over fillet. Garnish with green onion and serve immediately.
Total fat: 11 g
Saturated fat: 2 g
Carbohydrate: 47 g
Fiber: 5 g
Protein: 29 g
Sodium: 48 mg
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