Brain Healthy Recipes

Return Ocean Trout with Broccolini & Lemon
Ocean Trout with Broccolini & Lemon

Omega 3 fatty acids—found in coldwater fish like trout—have multiple health benefits. In addition to showing promise for the prevention of psychotic disorders and cognitive impairments, they may help prevent certain cancers and cardiovascular disease.

Type: Salads and Sides
 
Tip: 
For something a little different wilt some spinach, kale or collard greens in a large pan instead of the broccolini and serve the fish on a bed of greens.

Ingredients

Serves 4

  • 3 bunches broccolini (or 2 heads broccoli)
  • Juice and zest of 1 lemon
  • 2 Tbsps extra virgin olive oil plus enough to season the trout
  • 4 ocean trout fillets (approximately 7 oz each)
  • Salt and pepper
  • 2 lemons, cut in half

 

Preparation

  1. Bring a large pot of salted water to a boil. Cook broccolini for 3-4 minutes or until just tender. Drain and toss with lemon juice, lemon zest, and 2 tablespoons olive oil. Season with salt and pepper, set aside, and keep warm.
  2. Preheat a large frying pan or BBQ grill over medium-high heat. Rub trout fillets generously with olive oil and season well with salt and pepper on both sides.
  3. Cook trout skin-side down for 3-4 minutes. Flip trout fillets over and add lemon halves to the pan, cut-side down. Sear trout on this side for another 3-4 minutes or until cooked to your liking.
  4. Divide broccolini between four plates. Top with a trout fillet and add a seared lemon half on each plate.

ABOUT THE BLOGGER
Jules Clancy: thestonesoup.com
Jules Clancy is a food scientist, photographer, writer, runner, and aspiring minimalist. She lives in the beautiful city of Sydney. In January 2010, she packed in her day job as a chocolate biscuit designer for Australia’s largest biscuit company to become a full-time blogger. She recently self-published her first cookbook, and the love is free, which is available exclusively through her blog, stonesoup.

 

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