Diabetic Dish of the Week – BROILED RAINBOW TROUT WITH LEMON OIL AND OVEN-GRILLED VEGETABLES

April 2, 2019 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetic Dish of the Week, Diabetic Gourmet Magazine | Leave a comment
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This week’s Diabetic Dish of the Week is a BROILED RAINBOW TROUT WITH LEMON OIL AND OVEN-GRILLED VEGETABLES. Rainbow Trout along with with oven grilled Zucchini, Grape Tomatoes, and Red Onion. Start your Spring off healthy with this week’s recipe. The recipe is from the Diabetic Gourmet Magazine which has a huge selection of Diabetic Friendly Recipes to please everyone. Enjoy and Make 2019 a Healthy One! https://diabeticgourmet.com/

BROILED RAINBOW TROUT WITH LEMON OIL AND OVEN-GRILLED VEGETABLES

Ingredients

For Lemon Canola Oil

1 cup canola oil 250 mL
zest of two lemons, about 2 Tbsp (30 mL)
Remaining Ingredients

2 small zucchini, cut in half lengthwise, then cut into 1/4-inch (0.5-cm) thick diagonal pieces
1 pint grape tomatoes
1 medium red onion, cut in half and thinly sliced into half moons
4 garlic cloves, peeled and smashed
2 sprigs fresh rosemary
1 Tbsp balsamic vinegar (15 mL)
2 Tbsp lemon canola oil (30 mL)
1/2 tsp salt (2 mL)
1/2 tsp freshly ground black pepper (2 mL)
4 rainbow trout fillets (6 oz/170 g each), skin removed
2 tsp lemon oil (10 mL)
4 sprigs fresh rosemary, 2 inches (5 cm) long
1/2 tsp freshly ground black pepper (2 mL)
lemon wedges for garnishing

Directions

1 – In blender, combine canola oil and lemon zest. Process until smooth, then strain through fine mesh strainer. Store in refrigerator in airtight container or covered jar for 1-2 days.
2 – Preheat broiler. In large bowl, combine zucchini, grape tomatoes, red onion, garlic and rosemary. Drizzle vegetable mixture with balsamic vinegar and lemon canola oil. Toss, then sprinkle with salt and pepper. Spread vegetables in single layer on baking sheet and place 4 inches under broiler for 10 minutes or until vegetables are tender crisp and browned. Halfway through cooking time, toss vegetables.
3 – While vegetables are cooking, prepare baking sheet with foil and canola oil cooking spray. Place trout fillets on prepared baking sheet. Sprinkle both sides with pepper and place rosemary sprig under each fillet. Drizzle each fillet with 1/2 tsp (2 mL) lemon canola oil. Place fish under broiler for 7 to 8 minutes or until fish is opaque and flaky.
4 – Carefully lift trout from baking pan with spatula and serve with vegetables.
Recipe Yield: Yield: 4 servings. Serving size: 1 fillet.

NUTRITIONAL INFORMATION PER SERVING:
Calories: 310
Fat: 18 grams
Saturated Fat: 3.5 grams
Fiber: 2 grams
Sodium: 55 milligrams
Cholesterol: 75 milligrams
Protein: 28 grams
Carbohydrates: 7 grams
https://diabeticgourmet.com/diabetic-recipe/broiled-rainbow-trout-with-lemon-oil-and-oven-grilled-vegetables

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