Baked Rainbow Trout Fillets with Roasted Broccoli Recipe
A one-pan recipe for Baked Rainbow Trout Fillets with Roasted Broccoli for a delicious light, low-carb and gluten-free baked trout meal that can be ready in 30 minutes.
Ingredients
Roasted Broccoli
- 6 cups broccoli florets
- 2 tablespoon olive oil
- salt and pepper to taste
Rainbow Trout Fillets
- 2 rainbow trout fillets approx 250g. each
- olive oil
- salt and pepper to taste
- chili pepper flakes (optional) to taste
- 4 sprigs fresh parsley (optional)
Tahini Sauce
- 2 garlic cloves medium
- ¼ teaspoon salt more to taste
- ⅔ cup tahini
- 1 juice from one fresh lemon
- ½ cup water you may need more water to reach the desired consistency. Add a tablespoon at at time until sauce is to your liking.
- 1 tablespoon chopped fresh parsley (optional)
Instructions
Rainbow Trout Fillets
- Pat the rainbow trout fillets dry with paper towels. Rub the fillets with olive oil, sprinkle with salt and freshly ground pepper. Add chili flakes if desired. Set aside.
Roasted Broccoli
- Preheat oven to 425F. Place a rack in the middle of your oven.
- Rinse broccoli, drain from water. On baking sheet add the broccoli, olive oil, salt and freshly ground pepper. Toss the broccoli with the oil and the seasonings and spread out on baking sheet.
- Bake in the oven for 10 minutes. After 10 minutes of roasting, stir the broccoli and push it to one side leaving just enough space to add the trout fillets.
- Place the fillets on the baking pan and return to the oven. Cook for another 10 minutes before checking fillets for doneness. You can do this by using a fork or the tip of a knife to flake the thickest part of the fish, if it flakes easily, the fish is done, if not return to the oven for a couple more minutes before checking again.
Tahini Sauce
- Start by making a garlic paste by crushing and mashing your garlic with a little bit of salt. If you don't own a mortar and pestle, you can also chop the garlic up really finely and then use the side of your knife blade to mash it and turn it into a paste.
- In a small bowl, combine the lemon juice, garlic paste and salt. Add the tahini paste and slowly add ½ cup of water, whisking until the sauce is well blended. Taste and adjust to your liking. If the sauce is too thick, you can add a tablespoon of water at a time until you have reached the desired consistency.
- If desired add the chopped parsley to the tahini sauce before serving.
Notes
- To ensure the fish is cooked thoroughly, use a fork to flake the thickest part of it, if it flakes easily it's cooked, if not, return it to the oven and bake for a couple minutes more before checking again.
- This recipe makes a lot of tahini sauce. You can cut the ingredient amounts in half if you prefer smaller amounts. Leftover tahini sauce can be stored in the refrigerator and used as a dressing on salads.
Nutrition
Calories: 390kcalCarbohydrates: 19gProtein: 11gFat: 32gSaturated Fat: 4gSodium: 183mgPotassium: 637mgFiber: 5gSugar: 2gVitamin A: 1045IUVitamin C: 129.6mgCalcium: 130mgIron: 3.1mg
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