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Recipes

Orange-Fennel Grilled Rainbow Trout
Fennel and orange are natural flavor partners and work well as a rub for this whole grilled trout. If you're planning on serving the trout with white wine, sprinkle a tablespoon or two of it over the fish before grilling.
  • 1 tablespoon fennel seeds
  • 1/2 cup chopped parsley
  • 3 tablespoons orange juice
  • 3 tablespoons no-salt-added tomato paste
  • 2 cloves garlic, minced
  • 2 teaspoons grated orange zest
  • 4 whole rainbow trout (10 ounces each)
  • 2 tablespoons dry white wine (optional)
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper

1. Preheat the grill (with a grill topper if available) to medium.

2. Meanwhile, in a small ungreased skillet, toast the fennel seeds over medium heat, shaking the pan, until golden and fragrant, 1 to 2 minutes. Transfer the seeds to a spice grinder or mini food processor and process until ground to a powder. Place the ground fennel in a small bowl and add the parsley, orange juice, tomato paste, garlic, and orange zest, stirring to combine.

3. Dividing evenly, rub the herb-tomato paste mixture into the cavity of each trout. Make 4 diagonal slashes on each side of the trout. Sprinkle with the wine (if using), then the salt and pepper. Grill the trout, covered, turning once, for 12 minutes or until the trout is opaque at its thickest point.


Nutritional Information
Per serving: 261 calories, 9.6g total fat (2.7g saturated), 100mg cholesterol, 1.5g dietary fiber (.2g soluble), 6g carbohydrate, 37g protein, 367mg sodium.
Good source of: niacin, potassium, selenium, thiamin, vitamin B12, vitamin B6, vitamin C.


Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
35