From the AICR Test Kitchen
Week of December 23, 2013
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Contact: Alice Bender, (202) 328-7744
Rainbow Trout with Oranges and Tomatoes
American Institute for Cancer Research
With its wealth of nutritional benefits, including heart healthy fats, many health experts recommend adding more fish to our diets. During the holidays, eating more fish may make it easier to eat some lighter meals. This delicious dish can be the inspiration to eat more fish as the New Year begins.
Rainbow trout is actually part of the salmon family and is also known as golden trout. It has tender flesh and a delicious, mild, nutty flavor. Most rainbow trout available in the United States is farm-raised and it’s done using a system of continuously flowing water to reduce any pollution or safety concerns. Environmental organizations, like Monterey Bay Aquarium Seafood Watch recommend buying U.S. rainbow trout and avoiding imported farm trout, which is often sold as steelhead.
When buying fish, don’t be misguided by the term “fresh.” Ask your purveyor for their definition of fresh. If buying fillets, look for gaps in the flesh because that’s a sign fish may not be fresh. Likewise, any discoloration, such as brown or yellow edges, is a sign to avoid. If buying whole fish to fillet at home, look for firm, shiny flesh. It should bounce back when you touch it. Trust your nose: a strong fishy smell may mean it’s too old. The eyes should be clear, not cloudy. The gills should be pink or red and wet, not slimy or dry.
Once you have fresh quality rainbow trout, pairing it with a vibrant tomato and orange sauce enhances its natural wholesome flavor. The acidity of the tomatoes balances with the sweetness of the oranges to produce a delightful taste and aroma. The addition of ginger imparts a hint of the Orient. This beautiful dish is served on a bed of whole-wheat couscous, but you can easily substitute brown rice or quinoa.
This recipe gets you off to a good start to make eating fish twice a week a New Year’s resolution you can keep, benefit from and enjoy!
Rainbow Trout with Oranges and Tomatoes
- 1 cup whole-wheat couscous
- 2 medium oranges
- 2 Tbsp. extra virgin olive oil, divided
- 4 rainbow trout fillets, about 1 lb.
- Salt and freshly ground black pepper
- 4 cloves garlic, thinly sliced
- 1 Tbsp. finely chopped ginger root
- 2 cups cherry tomatoes, halved
- 4 green onions, thinly sliced, including stems
Cook couscous per package directions. Peel oranges and trim off white pith. Over small bowl, separate oranges into sections and cut each section in half, while catching any juice. Set aside.
In large skillet, heat 1 tablespoon oil over medium heat. Cook fillets until opaque, about 2 minutes per side or until done. Season to taste with salt and pepper, transfer to plate and cover with foil to keep warm.
Use remaining oil and sauté garlic and ginger until light brown, about 2 minutes. Add tomatoes and stir gently and occasionally until tomatoes start to break down, about 3-4 minutes. Add oranges and any juice and gently toss to heat through.
On four individual serving plates, make a bed of couscous. Carefully lay a fillet on top and spoon tomato and orange mixture over fillet. Garnish with green onion and serve immediately.
Makes 4 servings.
Per serving: 406 calories, 11 g total fat (2 g saturated fat), 47 g carbohydrate,
29 g protein, 5 g dietary fiber, 48 mg sodium.
Our Mission: The American Institute for Cancer Research champions the latest and most authoritative scientific research from around the world on cancer prevention and survival through diet, weight and physical activity, so that we can help people make informed lifestyle choices to reduce their cancer risk.
We have contributed over $105 million for innovative research conducted at universities, hospitals and research centers across the country. Find evidence-based tools and information for lowering cancer risk, including AICR’s Recommendations for Cancer Prevention, at www.aicr.org.
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