Tasty & Healthy

Grilled Trout with Tomato and Red Onion

A delicious fish dish with a twist

By Monica Gaza, Life & Style Editor

27th of May 2008, 15:26 GMT

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Fish is a heathy, delicious treat at any time

Fish must be an integral part of any eating plan, whether we're talking about a weight loss diet or simply a healthy life regime that involves getting all the beneficial substances that your body needs in order to function properly. The American Heart Association recommends at least two servings of fish every week, and trout is an excellent choice in this respect, as it's a valuable source of

omega-3 fatty acids which protect you against strokes and heart attacks.

What you need:

4 trout fillets (5 ounces each)
3 cups cherry tomatoes, halved
1 teaspoon olive oil
1/4 cup chopped red onion
1/4 cup balsamic vinegar
1 teaspoon light cane molasses
1 tablespoon grated lemon zest
1 teaspoon chopped fresh thyme
1 tablespoon chopped fresh flat-leaf (Italian) parsley
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

How you do it:

Fish and tomatoes make for an excellent combination

First of all, preheat the grill and place the rack about 4 to 5 inches from the heat source. Line a baking sheet with aluminum foil or baking paper and arrange the tomatoes on it, with the cut side down. Grill until the tomato skins begin to wrinkle and turn brown - it shouldn't take longer than 5 minutes. Set aside, leaving the grill on.

In a separate frying pan, heat the olive oil, add the onion and saut� them until they turn soft. Add the vinegar, the molasses and stir until the mixture starts to boil. Lower the heat and simmer for about 2 minutes, then add the grilled tomatoes, the lemon zest, the parsley, half the salt and the pepper. Blend in all the ingredients and set aside (keeping the pan warm).

Coat a broiler pan with olive oil, sprinkle the fillets with the thyme and the remaining salt and place on the pan. Grill for about 5 minutes, until a grill is opaque throughout (test with the tip of a knife). Top with the tomato sauce and serve on individual plates.

One serving contains:

Calories - 259
Cholesterol - 84 mg
Protein - 31g
Carbohydrate - 10 g
Fiber - 2 g
Total fat - 10 g
Saturated fat - 3 g
Calcium - 108 mg
Monounsaturated fat - 4 g

TAGS:

trout | fish | tomatoes | omega-3 fatty acids

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