LernerCohen A Concierge Medical Practice

(941) 953-9080
1921 Waldemere Street
Suite 814
Sarasota, FL  34239

Grilled Whole Trout with Lemon-Tarragon Bean Salad

 Ingredients

  • 1/4 cup chopped fresh tarragon, plus 4 whole sprigs
  • 3 tablespoons lemon juice
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon chopped shallot
  • 1 teaspoon kosher salt, divided
  • 1/4 teaspoon sugar
  • 1/4 teaspoon freshly ground pepper, divided
  • 1 15-ounce can small white beans, rinsed
  • 1/3 cup chopped roasted red peppers
  • 4 cleaned whole rainbow trout, (about 5 ounces each; see Shopping Tip)
  • 12 thin slices of lemon, (1-2 lemons)

 

Instructions:

  1. Whisk chopped tarragon, lemon juice, oil, shallot, 1/4 teaspoon salt, sugar and 1/8 teaspoon pepper in a medium bowl until combined. Reserve 2 tablespoons of the dressing; add beans and peppers to the rest and toss to combine
  2. Preheat grill to medium-high.  Coat a large fish-grilling basket with cooking spray. Stuff each trout with 3 slices lemon and 1 tarragon sprig. Sprinkle inside and out with the      remaining 3/4 teaspoon salt and 1/8 teaspoon pepper. Place in the basket.
  3.  Grill the fish until the skin is golden and crispy, 4 to 5 minutes per side. Carefully remove the lemon and tarragon, drizzle the fish with the reserved dressing and serve with the bean salad.

Nutrition

 341 calories; 16 g fat ( 4 g sat , 5 g mono ); 74 mg cholesterol; 19 g carbohydrates; 33 g protein; 5 g fiber; 654 mg sodium; 812 mg potassium.

Nutrition Bonus: Potassium (23% daily value), Calcium, Vitamin A & Vitamin C (15% dv).

 


Courtesy of Bonni London MS, RD, LD/n

Eating Well May/June 2007