If you are looking for a light and flavourful fish to make for dinner tonight, trout is the way to go. With just a few ingredients and minimal amount of preparation, you will be eating a nutritious meal in no time.
It is no mystery that I love doing anything out of the norm. Fishing happens to be one of those activities I find enjoyable. Growing up in a city we did not get to fish much, but every summer we would go up to Vermont with my family and stay on a lake. I loved to wake up at the crack of dawn and drag one of my siblings on a boat to fish. There is something about the stillness of being out on the water and the anticipation of the catch that makes it an entertaining past time. I find a body of water fascinating because of the mysterious unknown that lurks beneath the darkness. Exploring this aquatic life led me to scuba diving, but since I have 4 boys to take care of, we are now exploring these waters on the surface… for now.
So we took half of my children fishing today and we came back with more than enough food for everyone for dinner. Every time I dropped my line I was reeling in a fish! What also made the trip special was the huge sea turtles surrounding us. I could not dive down to them, so they came up to me. A perfect day!
My boys are not big fans of fish. After spending quite a few hours fishing, I had to come up with a dish that would make their experience of catching and eating what they caught complete. I kept it easy and healthy allowing the delicate texture of the fish to shine. Plating the dish with the full body flavour of a wild rice blend along with a simple sautéed garlic and kale side made the meal a healthy and delicious combination. My family loved it!
Fish is a great source of lean protein and heart-healthy omega-3 fatty acids. A lean protein will help fight against weight gain. Omega-3 fatty acids lower your risk of heart disease mainly by lowering triglycerides, countering inflammation and may improve learning ability in children. Unfortunately, mercury contamination of our fish has left us with the fear of consuming this healthy protein. A recommendation for adults is about a 4 ounce serving at least twice a week of an omega-3 safe fish. Pregnant women and small children are more susceptible to the potential effects of toxins in fish and should limit their intake. According to the NRDC, below is a list of ranges of mercury in certain fish.
LEAST MERCURY (Enjoy these fish)
Anchovies
Butterfish
Catfish
Clam
Crab (Domestic)
Crawfish/Crayfish
Croaker (Atlantic)
Flounder
Haddock (Atlantic)
Hake
Herring
Jacksmelt (Silverside)
Mackerel (N. Atlantic, Chub)
Mullet
Oyster
Plaice
Pollock
Salmon (Canned)
Salmon (Fresh)
Sardine
Scallop
Shad (American)
Shrimp
Sole (Pacific)
Squid (Calamari)
Tilapia
Trout (Freshwater)
Whitefish
Whiting
MODERATE MERCURY (Eat six servings or less per month)
Bass (Saltwater, Striped, Black)
Buffalofish
Carp
Cod (Alaskan)
Lobster
Mahi Mahi
Monkfish
Perch (Freshwater)
Sheepshead
Skate
Snapper
Tilefish (Atlantic)
Tuna (Canned chunk light, Skipjack)
Weakfish (Sea Trout)
HIGH MERCURY (Eat three servings or less per month)
Croaker (White Pacific)
Halibut (Atlantic, Pacific)
Mackerel (Spanish, Gulf)
Perch (Ocean)
Sablefish
Sea Bass (Chilean)
Tuna
HIGHEST MERCURY (Avoid eating)
Bluefish
Grouper
Mackerel (King)
Marlin
Orange Roughy
Shark
Swordfish
Tuna (Bigeye, Ahi)
Buying wild caught fish from the United States is preferable because it is regulated. Most fish abroad can be exposed to antibiotics and chemicals, stored in ice contaminated with bacteria, fed pig feces which can contain salmonella and many of these fish have been overfished.
Following these guidelines will limit your exposure to mercury and allow you take advantage of consuming this delectable and nutritious meal.
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There is nothing like a fresh piece of fish. Sometimes not much is needed to bring out the taste of this light, delicate aquatic vertebrate. This is certainly one of those dishes. With just a few ingredients, this meal is sure to please everyone.
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- 1/2 onion
- 1/2 red pepper
- 1/2 orange pepper
- 1 tsp. olive oil or coconut oil
- 16 oz. trout
- 1 tsp. fresh lemon juice
- salt and pepper
- Sauté onions, red and orange pepper in a pan with oil until fragrant.
- Lightly season fish with salt and pepper to taste.
- Add the fish and cook on medium/low heat for about 4-7 minutes covered until it is the same color throughout and flakey. To avoid overcooking this delicate fish remove it right away from the heat when it is cooked and uncover it.
- Add lemon juice and serve.
Your pictures are amazing!
Where did you go fishing?
Thank you so much! We were in Florida.
The dish looks delicious. Fun in the sun and healthy.
Thank you! It was a lot of fun.
My mouth waters for sea bass! I’ll try the recipe with it and let you know how it turns out!
What a great idea! Let me know how it goes!
Looks great
Thank you!
This recipe looks great! Thank you for posting. I’m always looking for a simple, fresh dish for summer that doesn’t involve too much work. Can’t wait to try it!
Thank you so much!! I am so glad you will try it. More to come.
Great pictures! I love the display. The dish looks delicious. I can’t wait to try it. I love fishing. My father used to bring me as a child. They were great memories!
Thank you so much! I hope my boys feel the same way when they get older.
I love trout!! It’s a very delicate fish and doesn’t require too much garnishings. Your recipe looks right up my alley. Your presentation is flawless!!
Thank you so much! I am so excited you will try it.
I’ll be sure to try this simple dish! Every family should fish together. Thank you for the list of fish to avoid….very informative.
I am so glad you will try the recipe. I try to add nutritional facts in all my posts:-)
Fishing is such a great family activity! We cook fish 3-4 times a week and I am always looking for new recipes! This one is definitely a keeper!
I agree! I am so happy to hear you will try my recipe.