One Pan Trout & Veg
One Pan Trout & Veg
The Mediterranean diet emphasizes fish because of its numerous health benefits, particularly for heart health, brain function, and reducing inflammation. Fish is a great source of high-quality protein, and oily fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, which have been shown to reduce the risk of cardiovascular disease, support cognitive health, and lower inflammation in the body. It is also readily available in these parts of the worls. Although trout may not be a traditional fish in the region it is rich in omega-3 fatty acids, these healthy fats help reduce inflammation, lower blood pressure, and decrease triglycerides, all of which contribute to a lower risk of heart disease. Trout is also a great source of lean protein which supports muscle health, immune function, and cell repair. Unlike red meat, it provides protein with minimal saturated fat. It is also a good source of B vitamins, potassium and antioxidants.
Serves 4
Ingredients
- 2 cups basil leaves
- Juice of 1 lemon
- 1 clove garlic, chopped
- salt and pepper to taste
- ¼ cup hemp seeds
- ¼ cup olive oil
- 4 rainbow trout fillets
- 2 cups artichoke hearts
- ½ cup pitted olives
- 4 tomatoes, quartered
Method
- Preheat oven to 200C and line a baking tray with baking paper.
- Make pesto by combining basil, lemon juice, garlic, salt and pepper, hemp seeds and olive oil together in a small food processor. Pulse until smooth.
- Lay rainbow trout on baking sheet and arrange the artichokes, olives and tomatoes on the baking dish around the fillets. Top each piece of trout with a generous spoonful of pesto.
- Bake for 15 minutes or until fish is cooked through.
Nutritional value Per serve
- 427 Kcal
- 39g Protein
- 26g Fat
- 10g Carbs
- 6g Fibre