Rainbow Trout Baked in Foil With Tomatoes, Garlic and Thyme

This very easy and nutritious dish offers tender, succulent trout bathed in olive oil, tomatoes, garlic and thyme. Rainbow trout is mild in flavor and an excellent source of protein, healthy fat, and vitamin D. One serving provides 17 grams of protein, 3 grams of polyunsaturated fat and 125% of your daily need for vitamin D. Tomatoes and garlic are excellent sources of antioxidants that help stave off disease.

Makes: 4 servings
Time to Cook: 30 minutes

Ingredients

· Extra virgin olive oil for the foil

· 4 small rainbow trout, boned

· Salt and freshly ground pepper

· 1 pound ripe tomatoes in season, peeled, seeded and chopped

· 2 garlic cloves, minced

· 1 tablespoon extra virgin olive oil

· 4 to 8 sprigs fresh thyme

· Chopped fresh parsley or thyme for garnish

· Lemon wedges for serving

Cooking Instructions

1. Preheat the oven to 450 degrees. Cut 4 sheets of heavy-duty aluminum foil, or 8 sheets of lighter foil, into squares that are 3 inches longer than your fish. If using lighter foil, make 4 double-thick squares. Oil the dull side of the foil with olive oil and place a trout, skin side down, on each square. Season both sides with salt and pepper and open them out flat.

2. In a bowl combine the tomatoes, garlic, 1 teaspoon olive oil and salt and pepper to taste. Spoon over the middle of each trout. Place 1 or 2 sprigs of thyme on top, and fold the two sides of the trout together. Drizzle ½ teaspoon olive oil over each fish.

3. Making sure that the trout are in the middle of each square, fold the foil up loosely, grab at the edges and crimp together tightly to make a packet. Place on a baking sheet and bake for 10 to 15 minutes, checking one of the packets after 10 minutes. The flesh should be opaque and pull apart easily when tested with a fork.

4. Place each packet on a plate. Carefully cut across the top to open it, taking  care not to let the steam from inside the packet burn you. Gently remove the fish from the packet and pour the juices over. Sprinkle with parsley or thyme and serve, passing the lemon wedges.

TIP: Advance preparation: You can prepare the fish and make the foil packets several hours ahead. Keep in the refrigerator until shortly before cooking.

‍Nutrition per serving
598 calories; 69 grams protein; 31 grams fat; 6 grams saturated fat; 14 grams monounsaturated fat; 6 grams polyunsaturated fat; 7 grams carbohydrates; 3 grams dietary fiber; 3 grams sugar; 1108 milligrams sodium

Recipe from Martha Rose Shulman, NY Times Cooking

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