In an attempt to ramp up my intake of healthful omega-3 fatty acids, without slurping down gel caps, and craft an appetizing fish dish, I decided to utilize the flaxseed meal I had purchased to use in fruit smoothies.
That's right. But hang on, the result was a flavorful, savory and luscious piece of rainbow trout that had me going back for seconds.
If you're the type that generally finds fish bland and boring, then you must try this dish.
Add a blend of mache greens and baby spinach or steamed bok choy for a side dish.
Tips:
* Don't be shy with the rosemary. I added a generous amount of dried Spanish rosemary for flavor and texture. The same for the peppercorns. Be bold.
* Look for whole ground flaxseed meal, such as Bob's Red Mill brand, among the specialty flours in the supermarket or in specialty and health food stores.
* If fresh trout is not available, try salmon or whitefish.
Rainbow Trout with Flaxseed Crust
4 fresh rainbow trout fillets, about 6 ounces each
2 tablespoons olive oil
3/4 teaspoon sea salt
1/4 cup whole ground flaxseed meal
1/2 to 1 teaspoon mixed rainbow peppercorns, coarsely ground
1 teaspoon dried rosemary or 3/4 teaspoon fresh rosemary, chopped
Heat oven to 350 degrees. Place the fillets skin side down on a parchment-lined, rimmed baking sheet. Season with 1/4 teaspoon salt. Brush with the olive oil.
Mix remaining 1/2 teaspoon salt with the flaxseed meal, ground peppercorns and rosemary in a small bowl. Taste for seasoning; you may like more salt, rosemary or peppercorns to flavor the flaxseed meal. Sprinkle the mixture over the top of the fish, covering the surface completely as if breading, but don't dip the fillets. (You may need more flaxseed mixture, depending on the size of your fillets.) Gently pat mixture into the fish with your palms or a fork.
Bake 25-30 minutes. Remove from oven; allow fish to cool so that flavors settle, 5 minutes.
The crust will be moist, not hard, with a crunchy texture and a dark golden brown color. Servings: 4.
Nutrition information per serving: 295 calories, 17 grams fat, 3 grams saturated fat, 90 milligrams cholesterol, 2 grams carbohydrates, 31 grams protein, 512 milligrams sodium, 2 grams fiber.
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