Trout doesn’t always come to mind when we are looking for a healthy fish. Typically, we think of salmon when considering foods high in heart-healthy omega-3 fatty acids, but other cold-water fish are great sources too, including trout, halibut, sardines and anchovies. These omega-3 fatty acids help balance your cholesterol levels, lowering the risk of developing heart disease. You can try any mild fish in this recipe; check out this chart to see what other seafood options are high in omega-3s.
- 2 cans (14-1/2 ounces each) low sodium diced tomatoes, undrained
- 4 trout fillets (6 ounces each, cod can be used as a substitute)
- 2 Tablespoons olive oil, divided
- 2 medium onions, halved and thinly sliced (about 1-1/2 cups)
- 1/2 teaspoon dried oregano
- ½ teaspoon dried basil
- 1-2 cloves of garlic
- 1/4 teaspoon pepper
- 1/4 teaspoon crushed red pepper flakes
- Minced fresh parsley, optional
Place tomatoes in a blender. Cover and process until pureed. Pat fish dry with paper towels. In a large skillet, heat 1 Tablespoon oil over medium-high heat. Add trout fillets; cook until surface of fish begins to color, 2-4 minutes on each side. Remove from pan. In same skillet, heat remaining oil over medium-high heat. Add onions; cook and stir until tender, 2-4 minutes. Stir in seasonings and pureed tomatoes; bring to a boil. Add trout, return just to a boil, spooning sauce over tops. Reduce heat; simmer, uncovered, until fish just begins to flake easily with a fork, 5-7 minutes. Serve with whole grain pasta and a side of green. If desired, sprinkle with parsley. Makes four servings.
Serving size: 1 fillet with ¾ cup sauce
Calories: 231; Fat: 11.8g; Carbohydrates: 11.5g; Fiber: 4.7g; Protein: 23.2g; Sodium: 618 mg