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Tuesday, March 20, 2012

Panko Crusted Rainbow Trout with Caper-Dijon Aioli

Jordan is not the biggest fish eater so whenever I have an evening to myself I take the opportunity to prepare some to enjoy on my own. Today I picked up a delicious looking filet of rainbow trout. The rest of the dish was easily made with ingredients I had on hand. It required minimal amounts of cooking which worked perfectly for a warm night like tonight. Just pair this fish with some steamed or grilled veggies or a side salad and you have a delicious, healthy and balanced meal.

Panko Crusted Rainbow Trout
Serves 1 (simply double, triple or quadruple the ingredients for more people)
  • 1 6 oz filet of rainbow trout
  • 1/4 cup panko breadcrumbs
  • 1 Tbsp. lemon zest
  • 1 Tbsp. finely chopped parsley
  • 1 tsp. butter, melted
  • salt and pepper to taste
  1.  Preheat the oven to 400 degrees F.
  2. Check the fish for any small bones and remove using fish tweezers or your fingers. Place onto a parchment lined baking sheet, skin side down.
  3. In a small bowl combine the breadcrumbs, zest, parsley and butter. Season with salt and pepper and stir until combined.
  4. Press the breadcrumb mixture onto the flesh of the fish. Bake in the oven until the fish is cooked through and the crust is brown and crisp, about 10-12 minutes.
Caper-Dijon Aioli
  • 1/4 cup light mayonnaise
  • 1 tsp. capers, drained and chopped
  • 1 tsp chopped parsley
  • 1 tsp lemon zest
  • 1 tsp grainy dijon mustard
  • salt and pepper to taste
  1. Combine all the ingredients in a small bowl and stir to combine. 
  2. Serve with your favourite fish recipe.

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