Healthy and aromatic trout fish recipes, broiled rainbow trout flavored with lime, tarragon, and parsley and seasoned with salt and pepper is a super quick healthy dinner recipe, adapted from Bon Appétit 30-Minute Main Courses, and makes an elegant and delicious last-minute meal. The total cooking time takes about ten minutes and the preparation can take as little as five minutes.
Tarragon and lime is the perfect complement to the subtly sweet and delicate flavor of trout. This is an excellent dish for those who or on a healthy diet. Broiling is one of the healthiest methods of cooking. Little nutrition is lost in the process of cooking and no additional fats are absorbed in the flesh of the fish. The natural flavors of the fish truly come out when it is cooked in the broiler. It is thus best to broil trout if you want to taste its true essence. Overcooking the fish, especially in the broiler, will make it dry and bland so be sure to ay attention to the fish while it is cooking. It only takes about five minutes on each side to cook the whole fish, or a total of ten minutes, so you don’t have to wait for a long time for it to be ready.
Ingredients: 2 whole boned rainbow trout (9 or 10 oz. each), 1 tablespoon olive oil, Sea salt, Pepper (freshly ground), 1 bunch fresh tarragon, 1 small bunch fresh parsley, 1 lime (sliced thin)
Preheat the broiler. Chop up enough tarragon to measure about 2 teaspoons. Chop enough parsley to measure about 2 tablespoons. Mix together and set aside. Using a pastry brush, spread the oil over the cavities and skin of the fish. Season with salt and pepper. Sprinkle half the tarragon-parsley mixture over the inside of the fish. Place 2 lime slices inside each fish. Close the fish. Sprinkle the remaining tarragon-parsley mixture over the outside of the fish. Lay the remaining tarragon, parsley, and lime slices in the broiler pan. Lay the fish over this. Broil fish 4 inches from the heat source for about 5 minutes, or until skin starts browning. Turn the fish over with a large spatula and broil another 4 to 5 minutes, or until the fish is cooked thoroughly.
As much as possible the fish should be thawed when you cook it in the broiler. However, if you have no time to thaw frozen fish, you can cook it longer, about 10 minutes on each side. This will result in a less flavorful fish, however. It is still best to thaw the fish properly, by placing it in the refrigerator for a few hours or overnight. You can also place it in a basin of ice-cold water to thaw. You know the fish is perfectly done when it flakes easily with a fork.